[Mastering the Basics - Bench]
After our previous post on getting the bench arch, someone asked us for our thoughts on excessive arching in the competitive bench press. While we can understand how someone who is flexible enough would push the bench arch to the extreme in order to maximize their competition press, we still advocate the use of some basic shoulder retraction in the bench press regardless of goal. + Why you need a good arch +
With a good upper back arch, the bench press becomes safer as this reduces the direct stress on the connective tissues of the shoulder joint.
In competitive powerlifting, this is very important as the weights used are maximal, so we need to make the lift as efficient as possible. However, for the purposes of building the major pressing muscles, specifically, the chest, this is also very useful as it forces the chest muscles into a position where they will be the most exposed to the weight. The main difference between benching for competitive purposes vs chest development is just the degree of which you perform the shoulder retraction.
Every competitive powerlifter wants a big arch for their bench as it’s one of the best ways to lift the most weight in the competitive bench press.
In our next post, we’ll be talking about setting up or the bench.
#TeamAtlas #PreparationPromisesPerformance - 2 days ago