Natural deadlifter! Got bench?

  1. Registered User
    ballzasteel's Avatar
    Join Date
    Mar 2004
    Age
    33
    Posts
    35
    Rep Power
    145

    Natural deadlifter! Got bench?


    I have always had a good deadlift partly because of my long ass arms, but this puts a kink in my bench performance. Has anyone else had this problem and overcome it? What helped? I train westside style so does anyone have any tips on assistance exercises that help?

  2. Registered User
    exnihilo's Avatar
    Join Date
    Sep 2003
    Age
    35
    Posts
    1,579
    Rep Power
    923

    arch as much as possible, and bring the bar low.
  3. Registered User
    Nate Dawg's Avatar
    Join Date
    Jan 2004
    Age
    30
    Posts
    991
    Rep Power
    625

    Hey Ex, you got any tips on how to get better at building a good arch? I cant for the life of me get any arch, my hip flexors cramp up terrible if I try and bring my feet up under me, let alone I dont feel any stability when I am on the balls of my feet. My back doesnt seem to have much flexibility to it either. Is just alot of stretching and practice all that can be done for getting a good arch? Thanks.
    •   
       

  4. Registered User
    Ichidan's Avatar
    Join Date
    Nov 2004
    Age
    34
    Posts
    45
    Rep Power
    141

    I am about 6'2, 275 and have a 705 deadlift and a 556 bench, and i train westside. I am by no means a great bencher, but in order to help my arch i really focused on the setup as well as flexibility in the hips and calves. Try putting a board or peice of foam under your back and use a larger peice as you become more flexible. Also realize that you must be a fast bencher. Guys like us with long arms cannot grind the whole rep, it is too much of a range of motion so be fast! Good luck.
  5. Registered User
    ballzasteel's Avatar
    Join Date
    Mar 2004
    Age
    33
    Posts
    35
    Rep Power
    145

    I appreciate the tips. I have incorporated cycles with the mini bands on speed days, but I have not determined if it is helping yet. Next step is to work on getting a bigger arch.
  6. Registered User
    exnihilo's Avatar
    Join Date
    Sep 2003
    Age
    35
    Posts
    1,579
    Rep Power
    923

    Quote Originally Posted by Nate Dawg
    Hey Ex, you got any tips on how to get better at building a good arch? I cant for the life of me get any arch, my hip flexors cramp up terrible if I try and bring my feet up under me, let alone I dont feel any stability when I am on the balls of my feet. My back doesnt seem to have much flexibility to it either. Is just alot of stretching and practice all that can be done for getting a good arch? Thanks.
    You need hip and back flexibility to get the big arch. I work the arch height by really focusing on pushing my stomach up as much as possible while benching - that works for me.
  7. Registered User
    donk's Avatar
    Join Date
    Feb 2004
    Location
    San Diego
    Age
    36
    Posts
    180
    Rep Power
    228

    http://www.ruggedmag.com/index.php?t...ticle&i=16&a=8


    This is a good article on setup. Also remember you should practice
    your setup and shirted bench form on your speed days.
  8. Registered User
    ballzasteel's Avatar
    Join Date
    Mar 2004
    Age
    33
    Posts
    35
    Rep Power
    145

    Thanks. I have just started experimenting with a wider foot placement lately. that link helps a lot.
  9. Board Supporter
    hypo's Avatar
    Stats
    6'2"  180 lbs.
    Join Date
    Dec 2003
    Posts
    524
    Rep Power
    421

    Is the arch only for powerlifters? It looks to me like it is just making flat bench into decline bench so more weight can be moved. From a bodybuilding stand point (ie not caring about your PR) is it better to train bench flat backed or arched? If arched, why not just do decline instead?
  10. Registered User
    exnihilo's Avatar
    Join Date
    Sep 2003
    Age
    35
    Posts
    1,579
    Rep Power
    923

    Quote Originally Posted by hypo
    Is the arch only for powerlifters? It looks to me like it is just making flat bench into decline bench so more weight can be moved. From a bodybuilding stand point (ie not caring about your PR) is it better to train bench flat backed or arched? If arched, why not just do decline instead?
    The arch also puts you in a more stable position than flat back benching. The more stable your position the less effort is wasted stabilizing the weight and the more you can put into pushing the weight.
  11. Registered User
    kwyckemynd00's Avatar
    Stats
    5'10"   lbs.
    Join Date
    Jun 2004
    Location
    Marklar
    Age
    31
    Posts
    5,324
    Rep Power
    2845

    Quote Originally Posted by hypo
    Is the arch only for powerlifters? It looks to me like it is just making flat bench into decline bench so more weight can be moved. From a bodybuilding stand point (ie not caring about your PR) is it better to train bench flat backed or arched? If arched, why not just do decline instead?
    Always have a little arch for shoulder support and stabilization...you don't need to get a competitive PL type arch, however
  12. Registered User
    jas123's Avatar
    Stats
    6'0"  225 lbs.
    Join Date
    May 2004
    Location
    Hiroshima
    Age
    35
    Posts
    4,066
    Rep Power
    2158

    I tried the arching and it made more of a difference than I could have imagined. I really like the way it supports the shoulders and my heavier sets felt like warmups. I've always thought of arching as cheating in a way since you don't have to bring down the bar as far, but it worked my pecs better than usual.
  13. Board Supporter
    hypo's Avatar
    Stats
    6'2"  180 lbs.
    Join Date
    Dec 2003
    Posts
    524
    Rep Power
    421

    I just wanted to post a follow-up. I used the arch for my last two bench sessions and I will definately be sticking with it! I feel a lot more stable and more like a "machine" than a flimsy human
  •   

      
     

Similar Forum Threads

  1. 2013 Pittsburgh Monster Bench and Deadlift Meet
    By herderdude in forum Powerlifting/Strongman
    Replies: 0
    Last Post: 01-18-2013, 09:46 PM
  2. Just got told that Chalk and Deadlifts are not allowed - WTF
    By spgreer in forum Powerlifting/Strongman
    Replies: 31
    Last Post: 02-21-2012, 08:09 PM
  3. Got BIG Naturally, Want Help Anabolically
    By hellonewyork in forum Anabolics
    Replies: 14
    Last Post: 01-21-2012, 08:24 PM
  4. Replies: 4
    Last Post: 07-19-2007, 03:53 PM
  5. Need Help with Bench, Deadlifts, and Squat ?
    By The Paper Route in forum Exercise Science
    Replies: 5
    Last Post: 01-02-2006, 09:12 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in

Content Relevant URLs by vBSEO ©2011, Crawlability, Inc.