We are starting a new series at Team Nebobarbell called Quick Tips. Quick tips will be a short (under 2 min) video covering basic tips on the big 3 lifts (squat, bench, deadlift). We will cover only 1 aspect of the Quick Tip to keep it short and simple. I can not assume that every person seeing these videos are veteran lifters with years of experience. Some if not most viewing these videos are new to lifting and just learning and some of these Quick Tips that may be obvious things to do for some of us may not be so obvious for them. Hence - basic, short and simple tips....
Here we go....
Quick Tip #1 - Bench Arch.
I hear from many new lifters that (don't know any better) that you should not arch or that arching is bad for you and also they say its illegal to do.
1. Yes you should arch to some extent. Arching on the bench press allows you to shorten the distance between your starting position and touching your chest/stomach area. Shortening your stroke/Range of motion allows you to handle more weight. Same as using a 1 or 2 board. Bigger arch + shorter ROM = can help with a bigger bench press
2. Arching your back on the bench is not bad for you if your constantly working and refining your mobility and flexibility. The Big Mac and fries you ate today are worse for you then arching on the bench....
3. Be sure the federation you compete in allows for you to arch (most do) check that federation's rule book as you should always familiarize yourself with the rules and regulations for the federation you plan to compete in. You must be aware of your butt coming off the bench no matter if you arch or not.