Arched back is cheating

Slight arch is necessary to align the muscle fibers of the pectoralis with the path of resistance.

Here is a good way to make sure you arent cheating when you arch
>keep your glutes on the bench
>lift your legs in the air

This forces the upper body (i.e. Chest, delts, and tricep) to do the work

>Slight arch
She isnt talking about a slight arch

I agree completely OP. I only have a slight arch because its the correct form and to prevent injuries.
But really who gives a shit? Let powerlifters be powerlifters. Theyre cheating their own hypertrophy due to almost no ROM at the cost of lifting more. If thats what they wanna do let them.

Arched back puts your shoulders in the correct position to avoid shoulder impingement

Any somewhat good powerlifter outlifts you in flat bench just as much as competition.
Any somewhat good powerlifter has bigger pecs than you.

What makes you say that?
My bench isnt the best(205×3) although i mostly do bodyweight exercises but id say my chest hypertrophy is pretty good. And like i said im not completely flat on a bench i arch my back as well but you gotta admit theres a point where it just looks ridiculous.

>could care less

I could..
Just not very much less.

i hope those are kilos if not just shut up about how other people should bench

Have you actually looked at the muscular development on serious powerlifters? And that's leaving aside the fact most of them don't even use the big arch.

Different guy and I agree that it can become ridiculous for example youtube.com/watch?v=QhurRk5GAOo that is just fucking retarded and to same extent some sumo if not all sumo deadlifts are really pushing it since the rom becomes 2 inches. However, the vast majority are simply incapable of producing such an extreme arch and the pause will add to the strength of the lifter.

Nah those are pounds. 205 pounds. That will be about 93 in kilograms.
Im not extremely proud of the weight i push but like I said my chest still looks good because ROM and i train it with a lot of volume.
You are proving my point. Most powerlifters use a normal arch which is why their chests will be very developed.

Because they lift so much heavier than you and thus develop their chests better.

Most powerlifters do not arch excessively. Infact, most of the strongest benchers don't.
But they are more than you when you describe your little, unsolid shitty bench setup. And you would probably claim they arch excessively already and "do not develop their chest properly".

But they do, that's why they outbrnc have you and hold a lot more muscle mass.

>Does 205 for a triple most likely e-stated as well
>Thinks he's an authority on anything.
Guess that's fit for you

it's literally not cheating since it's within the rules of the sport.

They don't use the OPs arch where they have a tiny movement (most don't have the mobility and most of those who do that that mobility aren't stable enough in that position to make it useful). But they do arch a hell of a lot more than you're advocating in most cases.

Arched back is fine as long as your ass is on the bench.

I guess some ppl have body proportions where they can still arch the shit out of their bodies with their asses on the bench. If I keep my ass on the bench, no matter how much I try to arch it cannot get to an excessive point.

Read my post here You really think your pecks will develop if you use an excessive arch and basically just lock out your triceps?
>haha thats baby weight!
>probably estating

Even with that kind of arch, you're not involving just your triceps to get it back up. Doubly so if you're using the grip width usually required to get that sort of ROM.

I am saying that you most likely have a shitty judgment on what is excessive and what is not.

If you think anything that goes beyond your shitty setup is excessive, then you are simply wrong.

Ok so you are telling me your chest will develop just as much hypertrophy wise with an excessive arch as with a slight arch? Do you honestly believe that?

What do you know about my set up? Youve never seen me bench or do any exercise yet you assume i have a shitty set up.

If you need to move the claim with every post, it might just be that you have a shitty claim.

>slight arch
Sounds really trashy.

My claim has been pectoral development/hypertrophy the entire time. I dont know how you missed it.

My shoulderblades are squeezed tohether, my lowerback isnt touching the bench while my glutes are stable.
Sadly i have no video that i can show you so i cant prove this in any way.

>weak people think their opinions about powerlifting have any value at all
absolutely dank. I'm sure you could all deadlift more than Wierzbicki if you switched to sumo right?

Im assuming you are referring to me so ill respond.
No i dont think that i could lift as much as any powerlifter by shortening the ROM. My point still is that with bigger ROM in exercises like the bench more hypertrophy will be gained.

You worry too much about your dyel buzzword that you read on the rest of fit.

If you really want to become big, then read yourself into strength training and progress your bench.
If you want to remain otter mode, which is perfectly fine and understandable, then shut up about hypertrophy and other factors. You barely have any mass.

"Using an excessive arch will steal your hypertrophy gains"
>no you are wrong because most powerlifters have good chest hypertrophy even though they dont use an excessive arch

Again with these assumptions. You've never seen my chest yet you assume i barely have any mass.
My main goal isnt becoming big(which i will probably never be as a natty) but i still want nicely developed muscles.

I think that powerlifting arches are only valid if the ass is still on the bench.

are you seriously trying to feel good about yourself by comparing your bench press to a woman's?

I'm not responding to you. It's entirely likely that drastically reducing the ROM of the bench will not optimize pec hypertrophy. Benching with the goal of maximal pec gains will likewise probably not be optimal if strength is the goal, as it is in powerlifting. There is also the long term health of the shoulder joint to be considered, and I think you'll find even just anecdotally, that apart from die hard bench specialists, high level bodybuilders wind up with considerably more damaged shoulders than powerlifters. Maximizing ROM for the pecs often has a downside.

No you don't. You bench baby weights, your chest sucks.

You are probably lean and thus have a visible, defined chest.
Look at swimmers, you can see their chests quite fine too.
But unless we are talking about pro (roiding) swimmers, none of them have any respectable mass at all.
They are lean. That's all.
So are you.

>The Fosbury flop is cheating. It is no different than having the bar drop. You're shortening the distance to jump higher.

>Women typically twist their back up like they have scoliosis because women are weak and must contort to have a 2m jump.

This is what you sound like.

It's not cheating, but it's also not proper bench
It's almost become a decline bench

How do you know im lean? Yes higher bench press(assuming with a good ROM) will always result in bigger pecks but that doesnt mean you cant have big pecks without benching 315.
You are right about this which is why having a completely flat back is just as bad.

You can, if you roid or do another chest exercise with progressed weights.

But if you bench sub 2 pl8 then your chest sucks in regards to volume.

I also do dips(both weighted and unweighted), ring dips and if i go to a gym dumbell press.

Different guy here
> Yes higher bench press(assuming with a good ROM) will always result in bigger pecks but that doesnt mean you cant have big pecks without benching 315
Other than unlucky people like Mike Macdonald (benching 540 with 15 inch arms and a dyel body at 190) most if not all people will need to lift heavier to have a big chest whether it's bbers or powerlifters.

Also it's pecs since it's a shortening of pectoralis no k.

If you are working with higher rep ranges(3×8-12) you will still be making hypertrophy gains despite fact that you wont be making as much strength gains.

You said that you bench 205 for 3, you must either be a manlet, really low bodyweight or have the same body dysmorphia as my friend who thinks he's huge at 5'8 144 . Because that weight is not going to produce a big chest.

Im 5'9" 170
I dont just bench for chest. I mostly do 8-12 reps when im doing dips or dumbell chest press. I just try to see what my 3-5 rep max is when im at a gym for fun which obviously isnt high because i dont regularly bench.

>body dysmorphia
>think hes huge
Do you realize what body dysmorphia is?

Also if i saw someone using an excessive arch and benching 4pl8 id still consider it a real bench and would not call it cheating. My original point from the beginning was that people who bench with such technique will have less hypetrophy gains.

>high squat
>shortening rom

what the fuck

this is why the only good lifting is olympic lifting. fucking faggots

Are you retarded

Yes

I never got why powerlifters bench arched up like bows and a block on the chest making the range of motion like 10-15cm. Does it actually make you stronger? Does it improve the normal bench? Or is it just to "move" max amount of weight and just form of ego lifting?

high squat, not high bar squat

He doesn't mean a high-bar squat, he means a quarter squat.

>ego lifting
it's a sport, dumbass. they do whatever is allowed to win the competition, like any serious competitior would.

the arch makes the ROM shorter and allows a more vertical bar bath, both of which makes it easier to bench more weight. blocks are for training the lockout.

most use a longer ROM in training than they use in competition because the training effect is better, just like many lifters will squat quite deep in training and tighten it up to exactly hit parallel when they get closer to competition.

I hope you are talking about high bar aquats

I was asking about training. Should have been more clear. I see powerlifters in my gym training with micro-rm and it's weird.

Board press (block on the chest) is to work the top end of the range of motion on the bench ie the area most people are likely to fail in without having to perform the full lift, putting more potentially unwanted stress on the pecs and delts. For instance, since you can most likely board press more than your actual bench max, you get to overload your triceps with a weight you'd not be able press normally, so when you go to perform a full rom bench, the triceps won't be a limiting factor in locking out the weight. It's fairly advanced and not really necessary for newer/weak lifters. It's not an ego lift.

partials (blocks) can be useful especially for equipped lifters. I assume that's what you mean by micro-ROM, but I doubt that's ALL they do. as for benching with an arch that's just proper form. no arch is inefficient and bad for your shoulders.

>An arched back is cheating. It is no different than a high squat.
Op here. I mean a squat above parallel you idiots.

The statement means nothing if you have to clarify.

Any good way to do a board press without a spotter holding the board in place?

Her butt needs to be in contact with the bench as well. If your ass and shoulders are in contact with the bench as well as your feet completely planted to the floor, then more power to you. Also, brownie points for keeping back of head planted too.

Thing about sumos is most people fail at a specific point during deadlift ROM, so shortening it doesnt make a difference

Dense foam under shirt.