View Full Version : Arch in Incline/Decline??
Should I put an arch (shoulder blades in, arched back) in my incline and decline presses, like i do with my flat bench? or should i stick with a flat back to the incline/decline?
I try to do them all strict but sometimes to get a rep or 2 extra out I put an arch in but only as an assist, I wouldn`t do it if not needed.
I try to do them as strict as possible. When I squeeze my shoulder blades together though, I do get a slight arch, but no more than that cause then its not really working my pecs as much.
BrotherInArms
04-05-08, 7:33 pm
Absolutely.
Would it be safe to say that if you find yourself arching your back on the incline then either you have too much weight on the bar OR your back isn't strong enough?
I am finding mine really suck. I havent worked out in over a month because of stress of a college class. I come back and I find that my incline bench is 180# for 10 reps. This is 3 sets to failure. I hit it for 6, then about 4 then 0. I noticed that my form on the last few are a few inches above the chest. I was taking Kre Alkalyn in the past and I wonder if this has affected my workouts. I have also asked myself if my back needs to be strengthened up as well. I have long arms but I do not think that is a crutch. My wife always likes to cup my chest and at times puts her bra up to my chest so I will prance around as if I am gay and play with it lol.
isnt the arch for preventing injury. It wont take away from your chest.
MANABOLIC
04-06-08, 3:29 am
too many details, DEADn, ewww ! looooooool ! update us if u start wearing thongs ;-)
simpleguy
04-06-08, 6:22 am
isnt the arch for preventing injury. It wont take away from your chest.
well, I honestly doubt the arch is for preventing injury, but I don't know too much about that
arching is used mainly by powerlifters to increase their strength... and yes, by arching you do take away some stress from your chest and use the secondary muscles more
so if you're looking to hit the chest first and foremost try arching as little as possible
prowrestler
04-06-08, 2:18 pm
Should I put an arch (shoulder blades in, arched back) in my incline and decline presses, like i do with my flat bench? or should i stick with a flat back to the incline/decline?
arch does not mean cheating. the arc places your chest in the best possible range for maximal stimulation and eliminates alot of delt recruitment.
i always have an arch in my back, basically, if you do chets, stcik it out and shoulder blades tight together.
the arc allows you to use maximum loads and that puts maximum overload to your muscles so i am a fan of the arc. i am also a fan of powerlifting in my training so i may be a biast opinion.
ask any top bodybuilder though, they use the arc, not a big one, just a puffed out chest, when doing chest. look at bob chicerello, he has an amazing chest and always uses an arc in his training.
well, I honestly doubt the arch is for preventing injury, but I don't know too much about that
arching is used mainly by powerlifters to increase their strength... and yes, by arching you do take away some stress from your chest and use the secondary muscles more
so if you're looking to hit the chest first and foremost try arching as little as possible
arch does not mean cheating. the arc places your chest in the best possible range for maximal stimulation and eliminates alot of delt recruitment.
i always have an arch in my back, basically, if you do chets, stcik it out and shoulder blades tight together.
the arc allows you to use maximum loads and that puts maximum overload to your muscles so i am a fan of the arc. i am also a fan of powerlifting in my training so i may be a biast opinion.
ask any top bodybuilder though, they use the arc, not a big one, just a puffed out chest, when doing chest. look at bob chicerello, he has an amazing chest and always uses an arc in his training.
ya i watched one of his dvds, and the arch takes some stress off the shoulders. Puttin stress mostly on the chest, so simpleguy, im kinda going with the opposite of what you said. And if this helps you lift heavier, than why wouldnt you use it.
Mindaugas
04-06-08, 3:37 pm
I think when you arch your back on an incline bech, it becomes a regular bench, and i dont know how you arch your back on decline
I think you should just use moderate weight so you can have strickt form and not do gymnastics on the bench.
arch does not mean cheating. the arc places your chest in the best possible range for maximal stimulation and eliminates alot of delt recruitment.
i always have an arch in my back, basically, if you do chets, stcik it out and shoulder blades tight together.
the arc allows you to use maximum loads and that puts maximum overload to your muscles so i am a fan of the arc. i am also a fan of powerlifting in my training so i may be a biast opinion.
ask any top bodybuilder though, they use the arc, not a big one, just a puffed out chest, when doing chest. look at bob chicerello, he has an amazing chest and always uses an arc in his training.
i got a BB DVD once when i placed an order and the guy on it was trainin chest and said the same, that the arch was a good thing.