[quote]pushmepullme wrote:
HolyMacaroni wrote:
people who arch their back when they bench are pussies.
You are what you eat, young man.[/quote]
You have been owned Macaroni…
PmPm-you beat me to it!!
Great set-up in the pic…I’m envious!!!
[quote]bob_sander87 wrote:
zohan2020 wrote:
Hanley wrote:
Do you have a spotter when your benching or do you do all the work yourself?
You all say 405 for 13 is hard? Hahah… I’ve seen guys my weight back where I grew up throw that up easily. GUYS THAT NEVER LIFT WEIGHTS AT THAT. Ever heard of good genetics? … I hate to be a bitch ass about this, but I’m just responding to some of the responses I’ve gotten.
Now that, my friend, is a steaming pile of bullshit
[/quote]
Xtra stinky bullshit w/flies
[quote]zohan2020 wrote:
For those who have actually answered my question, I THANK YOU VERY MUCH. I see that because there are some on this site that aren’t able to do certain things because you are weak, you call bullshit on others. The sad thing about it, is I don’t consider myself strong by any standard,and you all are giving me a hard time for my benching Abilities. I could understand if I came in and said " I can bench 500, squat 600, and deadlift 600" at my weight, then sure, but as you can see, I cannot. You all say 405 for 13 is hard? Hahah… I’ve seen guys my weight back where I grew up throw that up easily. GUYS THAT NEVER LIFT WEIGHTS AT THAT. Ever heard of good genetics? [/quote]
lol. ever hear of, ‘you’re full of shit’?
lame, and to think i was getting excited about this.
That last post just broke my Troll-o-meter
lol yeah i definaetly believed the guy cause…ive seen some crazy shit too, even on youtube you got pretty big guys who are benching more than they look like they can but they are the real deal.
to say now that never lifted weights and they can do more than you (405x13) lol i know that is a joke…there is a thing as genetic freaks…but no-one is THAT freaky without puttin in their dues.
have a look at arching here. How can you even call that a bench? The bar hit him at his abdominal region.
[quote]pushmepullme wrote:
HolyMacaroni wrote:
people who arch their back when they bench are pussies.
You are what you eat, young man.[/quote]
amen, mmmm tasty powerlifter girl 
[quote]Fuzzyapple wrote:
have a look at arching here. How can you even call that a bench? The bar hit him at his abdominal region. [/quote]
His ass was also off the bench and he totally stalled with the weight. So I wouldn’t call that a bench.
I tested tonight. I can press 405oz for at least 25 reps.
I still had a lot in the tank, too.
Used a wicked arch. (for the New Englanders, that’s “wicked aahch”)
you should have lied about your DL!
Maybe his arms are only 18" long? That would explain the superior bench and shitty pull.
I personally agree with arching the back. But just checking, the arching is a complete full-on arch right, as much as you can right? (that’s how i do it at least)
Is it possible that you are missreading the numbers on the plates? Or possibly multiplying them instead of adding them?
There are lots of guys at my gym who think they are benching over 300. All the PTs at my gym have great traps from all of the shrugs they do. Just saying.
I personally agree with arching the back. But just checking, the arching is a complete full-on arch right, as much as you can right? (that’s how i do it at least)
any takers? Don’t make me start a whole new thread with this question pleaasee XD
Ok, so how about we turn this into a positive thread?
For someone wanting to increase there bench, HOW do you learn how to arch without anyone there to show you?
I’ve tried in the past, and I feel like a jack ass, lol…
[quote]mom-in-MD wrote:
Ok, so how about we turn this into a positive thread?
For someone wanting to increase there bench, HOW do you learn how to arch without anyone there to show you?
I’ve tried in the past, and I feel like a jack ass, lol…[/quote]
Youtube “Metal Militia” and “Hannah Johnson”
[quote]mom-in-MD wrote:
Ok, so how about we turn this into a positive thread?
For someone wanting to increase there bench, HOW do you learn how to arch without anyone there to show you?
I’ve tried in the past, and I feel like a jack ass, lol…[/quote]
Find as many videos as you can on bench setup adn read articles- check out elitefts.com and maybe pick up their bench index dvd.
What I do: start with my head pushed off the bench slightly, grab the bar with the grip i’m going to use. Plant my toes under the bench(about under my butt/upper hams) and then slightly lift my upper back off the bench while pulling my shoulders back(like pinching a quarter between my shoulder blades) and pulling them down(almost like doing a lat pulldown) all while resting my upper back/traps back on the bench(except I will slide my body down a few inches so the bar is roughly over my eye/forehead area). When doing this you are increasing the arch even more as you pull your body down as your feet should stay planted the whole time.
Hope this helps some. Also before benching try foam rolling and doing some hip flexor stretches as this helps your arch also.
[quote]Stronghold wrote:
mom-in-MD wrote:
Ok, so how about we turn this into a positive thread?
For someone wanting to increase there bench, HOW do you learn how to arch without anyone there to show you?
I’ve tried in the past, and I feel like a jack ass, lol…
Youtube “Metal Militia” and “Hannah Johnson”[/quote]
Also Jay Fry. He has some good tips and stretches and other exercises for the arch. If your a 3 lift PL’er, make sure you increase your arch slowly, over time, or you will see some drop off in deads/squats. Also, if your a bigger person, don’t expect to arch like a 165’er!
I dont have a crazy arch, but here is how I set up.
Lay down on bench, grab bar, rock up on the crown of my head while pulling upper back off the bench. Then I squeeze the shoulder blades down and back (like I am trying to touch my elbows together behind my back…but still holding the bar). Then I use my legs to drive my traps and neck hard into the bench. I slowly walk my legs up under me while staying tight. While trying to snap the top of the bench off with my upper back, I lift my chest up as high as possible. Then, I slide my ass as close to my shoulders as possible (chalk your upper back so you dont slide). After you are tight, make sure you get a lift off, or you will lose a lot of your arch and tightness. It is also not uncommon to lose your arch slightly as you do more reps (if I am going for reps I dont bust out my max arch).
Foot placement is key. Some like their feet tucked way behind them and up on their toes, others like a wide stance with their legs out in front of them while driving down with their heels. Try your feet in different positions until you find the combination that gives you the best arch without inhibiting your leg drive.
Also here is a diesel crew video of basic setup: ☆ How to Bench Press ☆ Get a Big Chest, Add Muscle All Without Wrecking Your Shoulders - YouTube
Just look at PMPMs avatar.