Arch on the Benchpress

[PillarofBalance]

There is Kara Bohigian-Smith setting a World Record with a 451lb bench... But holy hell look at her set up! The arch she has is mind blowing. Looks like she basically folded herself in half... I work hard at building up my arch to improve my benchpress but progress is slow. What have you guys done to work more arch into your bench?

 

[Mind2muscle]

Now that's one hell of an arch POB!

 

[PillarofBalance]

She is cute too!

 

[Mind2muscle]

Much better lol

 

[Christosterone]

I try not to arch, keeping flat to work my middle chest...arching makes it more like doing decline

 

[PillarofBalance]

I try not to arch, keeping flat to work my middle chest...arching makes it more like doing decline

You're in the powerlifting section bro

However, to address what you've stated, keeping a flat back doesn't isolate one small portion of the chest. You have a pec minor and a pec major. So really, there is no such thing as hitting middle chest. Areas like that are built by genetics. You are simply getting a better squeeze of the pecs flat backed.

 

[Big Worm]

Ive never actually seen my arch but ive been told it was pretty good. I never really had to try to figure out how to get more out of it. I think it probably has something to do with the thickness of my back.

 

[Christosterone]

I was thinking more of mechanics wise, you get more power with arch, but you can slightly isolate different areas. Flex your chest and move your arms from waist to shoulders. I arch when maxing, got me to 460

 

[grind4it]

Damn skippy

She is cute too!

 

[DF]

Wait! that girl pressed 451 pounds???? Holy shit!

 

[LeanHerm]

What worked for me is weighted dips. Lol. I put my heels on the ground and Squeege my butt cheeks is hard as I can and it flexes my whole lower body. This has actually helped my bench out a ton. Try it fellas.

 

[ccpro]

I wonder how "cock pushups" she can do?

 

[JOMO]

She can def teach me a thing or two. Pretty girl!

 

[jennerrator]

I always thought arching was cheating?

 

[jennerrator]

She is cute too!

lets see a body shot................but she is cute

 

[PillarofBalance]

I always thought arching was cheating?

I can understand that though... Cuts the ROM down, reduces time under tension. All good things for a powerlifter though

 

[jennerrator]

I can understand that though... Cuts the ROM down, reduces time under tension. All good things for a powerlifter though

right, so it's a PL thing

 

[PillarofBalance]

lets see a body shot................but she is cute

She is like 4 feet tall btw...

 

[jennerrator]

She is like 4 feet tall btw...

not lookin so cute in these...lol puffy face in the first pic...overall dudeish..but fuckin strong

 

[Big Worm]

Sorry pob, disliked on accident.

I'd hit it 2x.