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View Poll Results: How do you usually bench?
Arch, feet behind knees 13 50.00%
Arch, feet not behind knees 10 38.46%
Flat back, feet on the ground 3 11.54%
Flat back, feet in air or on bench 0 0%
Voters: 26. You may not vote on this poll

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Old 04-08-2014, 12:30 PM   #11
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Originally Posted by syn View Post
might by why my bench sucks!
Haha - like Dave Tate said, you want your whole body, including the bar, to become like one solid piece. Impossible really to do that flat backed.

It has taken me over a year to learn an arch and tightness, and even longer to be consistent with it. Well worth the effort tho!
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Old 04-08-2014, 12:32 PM   #12
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Originally Posted by BendtheBar View Post
Flat back is a shoulder killer in the long run. Plus, it encourages looseness which is also not conducive for maximal strength, size or shoulder health.
I didn't know that. Thanks for that info. I worry a lot about injuring my shoulders. I'm glad to know the arch isn't bad for them.
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Old 04-08-2014, 01:19 PM   #13
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Originally Posted by Squatter View Post
Haha - like Dave Tate said, you want your whole body, including the bar, to become like one solid piece. Impossible really to do that flat backed.

It has taken me over a year to learn an arch and tightness, and even longer to be consistent with it. Well worth the effort tho!
Same here. I always used to flair my arms out like an idiot and flatback it when I was young(HS and college). I even remember myself and another guy criticizing another kid in the gym who tucked his elbows, telling him he was doing it wrong. Boy how times changed lol.

Of course this is the type of crap you deal with when you don't have people who can competently instruct you how to lift correctly and with the proper form. Thank God for the internet, in at least giving me better access to information years ago.

Its taken me time to adjust myself to lifting better/properly also. Matter of factly I'm still adding tweaks here and there trying to improve on things to get bigger numbers and to not hurt myself with crap form. Its a journey.
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Old 04-08-2014, 01:28 PM   #14
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After watching plenty of videos and learning from all you guys, I finally learned how to bring my elbows in and get a good arch. My arch is pretty mean, I dig my traps into the bench a trick I learned from Dave Tate. I've tried putting my feet behind my knees but it felt uncomfortable for my knees.
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Old 04-08-2014, 03:08 PM   #15
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I get as uncomfortably tight as possible, from my hands to my head to my feet. I get my feet close together and tucked back on my toes.
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Old 04-08-2014, 07:46 PM   #16
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Tight/almost uncomfortable arch. Im slowly bring my feet back to my knees. I dig my heels in like I do my deads. The arch has def helped a lot!
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Old 04-08-2014, 07:51 PM   #17
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I pull my shoulder blades together, then berry them into the padding. My arch is only slight, some would say I don't arch at all, and my feet just hangout at the other end trying to keep my tight.
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Old 04-08-2014, 08:10 PM   #18
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slight arch, feet back slightly behind knees, drive head into bench, elbows in
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Old 04-09-2014, 07:55 AM   #19
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To be honest I don't know how to bench. My grip is a hair past shoulder width, I don't use any leg drive, I don't really arch and I almost use all shoulders. I really need to work on my bench.
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Old 04-09-2014, 08:51 AM   #20
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I try to squeeze my shoulder blade togheter,ark the back and feet flat on the ground.
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