Why Arch Your Back When Bench Pressing?

PROTECT YOUR SHOULDERS

The shoulder is a “ball and socket” joint, and the most mobile in the body. This means it’s also the least stable and most susceptible to injury – especially under heavy loads. To keep your shoulders safe during the bench press, you need to keep the “ball” in the “socket”. Pulling your shoulders back and down in an arch draws the ball towards the socket and helps keep it there. Arching your back also reduces the range of motion through which the shoulder must travel, which again reduces risk of injury.

 

LIFT HEAVIER WEIGHT

Arching the back increases tightness through the body and decreases the range of motion through which the bar moves, leading to greater strength and power output. The tighter you can remain throughout an exercise, the more weight you will be able to move. Remember, “you can’t fire a cannon from a canoe.”

 

THE RIGHT WAY TO BENCH:

Pull your shoulders back and down towards your butt.

Pull your feet in as close to the bench as your mobility will allow.

Glue your butt to the bench, dig your toes into the floor and push your knees out.

Keep your hands tight on the bar, and try to pull it apart. This will activate the posterior stabilising muscles of your scapula and the triceps.

Take a deep breath at the top and brace your abs HARD as you lower the bar to your sternum while “pulling the bar apart.”

Remember to keep your shoulders back and down and chest up.

Drive the bar back up to the starting position with speed.

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🏋🏼‍♀️Why arch your back when bench pressing? @spartansgymandfitness – 1️⃣PROTECT YOUR SHOULDERS The shoulder is a “ball and socket” joint, and the most mobile in the body. This means it’s also the least stable and most susceptible to injury – especially under heavy loads. To keep your shoulders safe during the bench press, you need to keep the “ball” in the “socket”. Pulling your shoulders back and down in an arch draws the ball towards the socket and helps keep it there. Arching your back also reduces the range of motion through which the shoulder must travel, which again reduces risk of injury. – 2️⃣LIFT HEAVIER WEIGHT Arching the back increases tightness through the body and decreases the range of motion through which the bar moves, leading to greater strength and power output. The tighter you can remain throughout an exercise, the more weight you will be able to move. As a very wise man ( @andrew_lock_strength ) once said, “You can’t fire a cannon from a canoe.” – ✅THE RIGHT WAY TO BENCH: Pull your shoulders back and down towards your butt. Pull your feet in as close to the bench as your mobility will allow. Glue your butt to the bench, dig your toes into the floor and push your knees out. Keep your hands tight on the bar, and try to pull it apart. This will activate the posterior stabilising muscles of your scapula and the triceps. Take a deep breath at the top and brace your abs HARD as you lower the bar to your sternum while “pulling the bar apart.” Remember to keep your shoulders back and down and chest up. Drive the bar back up to the starting position with speed. – Wearing @ryderwear Seamless sports bra and leggings in purple marl 💜 Use my code ANNAM10 when you shop to save monies 💰 http://www.ryderwear.com.au/annam

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