![]() However, further analyses are essential to determine the best technique for athletes.Ĭopyright © 2020 National Strength and Conditioning Association. When benching with your back flat on the bench press youll find that your range of motion is substantially larger than that if you were to arch your back. It may be the weight, but I arch like crazy in my incline bench, but Ive seen other guys do it as well. This arch is kinda dominant in my incline bench press. The total load, trajectory of the barbell in the sagittal plane, and mean velocity of the barbell were not significantly different between the arched and flat techniques for experienced and beginner powerlifting athletes during both the eccentric and concentric phase of the movement. The trainers said that I should keep my back firmly on the bench, and in order to help with this I should raise my legs up or put them on a lower bench in order to make myself flat. On the concentric phase, the assessed differences ranged from -20.7 to 13.9% and presented ES of trivial to moderate. Arching your back in the bench press is commonly used in the powerlifting and weightlifting communities because their goals are more strength-focused. During the eccentric phase of the bench press, all assessed differences ranged from -16.6 to 23.1% and presented ES of trivial to moderate. Make sure that your scapula are pinched together and compressed. There were no significant differences for all analyzed outcomes comparing the arched and flat techniques. Arch your back and ensure that your buttocks and upper back are firmly contacted against the bench. The total load corrected with the Haleczko formula was significantly higher in EG compared with BG (∆ = 21.1% effect sizes = 0.39, p ≤ 0.05). Maximum strength, trajectory of the barbell in the sagittal plane, and mean velocity of the barbell were measured to compare the techniques and the groups. ![]() Subjects were assessed in the one-maximum repetition test of the bench press exercise using the flat and arched bench press techniques (48-72-hour interval between sessions). Twenty beginners (age: 34.4 years experience: 3.3 months) and 23 experienced (age: 35.5 years experience: 9.8 months) Paralympic powerlifters were selected from a Rehabilitation Hospital Network and a Paralympic sports center. J Strength Cond Res 36(7): 1936-1943, 2022-The present study aimed to verify the differences of the total load, trajectory of the barbell in the sagittal plane, and mean velocity of the barbell between the arched and flat techniques of the bench press in beginner (BG) and experienced (EG) Paralympic powerlifters. Arching your back on the bench press involves significant scapular retraction and an overall arch in your spine from your lower back to your upper back. Performance differences between the arched and flat bench press in beginner and experienced Paralympic powerlifters. Neto, FR, Dorneles, JR, Luna, RM, Spina, MA, Gonçalves, CW, and Gomes Costa, RR.
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