Arching on the bench press.
If any of you use the arch in bench press like I do, I am sure you have heard the phrase “You’re going to hurt your back if you arch like that.” Or “arching is cheating. Why don’t you lie flat and do the same weight?” And sorry my male species you are the main culprit of these comments. The others are people who either don’t powerlifter or even go to the gym.
When I really started posting my progress on my bench press, I started to get a lot of heat on my arch because most people don’t understand it. The arch is legal in all leagues (that I am aware of). Hence, no it’s not cheating. The purpose of the arch is to shorten the range of motion, thus allowing one to lift more weight. I mean that is the whole goal of powerlifting, to get your highest total. Another added benefit of doing the arch is when done properly you are tucking your shoulder blades back thus engaging your lats, a big muscle group, and protecting your shoulders from injury.
Do I train arched all the time? Heck no. It is good to train all styles. Can I lift as much completely flat with no leg drive? Nope, but over time I get stronger that way and when I return to the arched bench, I am stronger. The arch can put pressure on the spine if done incorrectly which is why I video all my main lifts to check for form. Also, my husband watches me every set and if I don’t set up right he makes me stop and reset. If I can’t get set, we move away from it. No sense getting hurt. This is one of the benefits of having a training partner. They learn your tendencies and your limits.
I have had my fair share of people hate on my bench and I have seen it on too many other women out there. At first, it used to really tick me off because these guys would come and try to tell me what I should be doing instead. UMMM HELLOOOOO I have a coach for a reason. My husband has trained me for years and he has never let me got hurt. I don’t need these internet coaches coming and telling me how to train. I believe it is the machismo part of the male society. That feeling that they should be the strong ones and the ones who tell women what to do. WELL WAKE UP FOLKS! This is the 21st century, women can be strong too. Many times the people who are commenting on my posts or that of other strong women, are males that can’t bench as much as we do pound for pound. Thus, they are jealous of our strength and determination to better ourselves. So the next time someone tells you to quit arching, politely tell them to STFU.
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