🚨Bench Press Arch
✅ How to Increase Your Bench Press Arch
The first key to making big improvements in your bench press arch is to stop thinking of arching as some sort of flexibility trick and start thinking of arching as a skill. Why? Because skills are something that you can build up over time with practice. You get good at what you repeatedly do.
Here’s the thing. I’ve been benching at least two times per week for three straight years. Many times, I’ve even benched as much as four times per week. Every time I bench, I use the biggest arch that I can. Even when I’m warming up with the bar, I practice getting into the biggest arch that I possibly can.
In terms of mobility work, every single one of my bench workouts is a mobility workout for my arch as well. I do dozens and dozens of reps during each bench workout and, that entire time, I’m arching hard. And, believe it or not, arching helps improve your arch.
✅ Bench Press Arch Technique
Again, the number one piece of advice that I can give to those of you who don’t have a good arch is to start viewing arching as a skill. As with any skill, you need to perfect your technique. If you don’t have an arching technique, go ahead and copy mine.
Bench Press Arch Technique:
- Lay down on the bench, bridge up by pushing your feet into the bench, and drive all your weight onto your traps
- Place your hands on the uprights, dig your traps deeper into the bench, and push your shoulder blades together
- Walk your heels under your butt and kick your feet as far behind you as you can
- Push into the uprights to drive your shoulders closer to your ass and to increase your arch
- Drive your heels into the ground as hard as you can to reinforce your position
- And there you have it: a good bench press arch technique.