I know there are probably hundreds of threads asking about the best programmes or accessory exercises to build your press numbers. But has anyone here ever done any specific mobility work/stretches or whatever else to get a bigger arch for your bench? I imagine improving your arch can give you quite a boost in your numbers if done properly.
Any ideas?
No need for specific exercises, simply practice the arch on the bench. Also, it is all in the right setup. I have a pretty decent arch and I’m not flexible/mobile as such. I need to start with my feet on the bench and arch like hell before putting down my feet - otherwise I can’t achieve it. On some days it takes couple warm up sets to get the full arch going.
ps: Also, remember that having a sick arch is not all that matters. For me having a large arch happens to put me in the strongest position to press. You might be different.
i sit up behind the bar, plant my feet and then swing up underneath the bar and press my traps and shoulders down into the bench as hard as i can. this means that my feet are on my toes, but it gets my butt onto the bench and creates a higher arch than when I was setting up by starting with my feet on the bench. mess around with different set-ups and see what works and what puts you into a better pressing “groove”.
Foam Rolling upper Back helped me a lot. Have even been suggested to take a smaller foam roller and putting in under my back between the bench to help stretch even more.
[quote]Reed wrote:
Foam Rolling upper Back helped me a lot. Have even been suggested to take a smaller foam roller and putting in under my back between the bench to help stretch even more. [/quote]
I like the idea of putting a small foam roller between my back and the bench, because my arch sucks.
If I warm up like I’m going to squat or deadlift, I can set up pretty well on the arch
I dig my upper back in by pushing with my feet toward my head, and then put my feet on the bench, push my hips up like a glute bridge then step down right at the hip. Thats my setup, works good for me, although when I struggle with the press I flex my lumbar and can compress my back, but I guess that means my arch is tight!
If your a long limb/short torso person your not gonna have a huge arch. Other then that roll your back on a pvc pipe and make sure your feet are planted good when you set up
Thanks for all the replys guys! Need to get back to foam rolling more as it is and might try setting up with my feet on the bench to start with and see if that helps. Thanks again 
I definitely think the majority of getting a big arch is just practicing for perfect every time you bench. But I’m sure rolling out your back will help. Getting your cues perfect does so much. Try out different methods…some people put their feet up on the bench and arch their back before putting feet down, others slide WAY up under the bar then roll forwards, others just lay down, dig their feet as far back as possible, and go like that. Try each method, and see what feels most consistent and solid to you.
8 Years ago I started lifting correctly for PL. I could arch over a 3" PVc pipe easy, 4" PVC pipe with effort. I’ve tried all kinds of shit to arch better. I’ve done the balls to bench, try to touch my ass and shoulders together, foam rolled the shit out of my back, layed sideways across the bench, had my girl walk on my back and my arch is exactly the same as when I started. Trying to arch more only made my back feel lie shit and fuck up my form. I say all this to say, don’t sweat it if you don’t arch high. Roll with what you got.
Spoto doesn’t have a huge arch and he’s still breaking records…