Bench Press: Setting Up for a Big Arch

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In this video, I go into a few basic ideas to keep in mind in order to maximise your bench press arch. Please understand that in order to get the most out of your arch, there is a prerequisite amount of thoracic and lumbar extension ROM that you need to have in order to take advantage of these cues. If you struggle to extend your back (especially thoracic spine), I suggest spending more time and energy into improving that issue than looking for quick-fix cues.

As I explain in the video, this is not the only way to set up for a big arch and there are a plethora of examples of lifters who are able to create really strong arches with much different set-ups. However, this is one way that I've found to be effective and is the meat-and-potatoes of what I teach my lifters. From this template, individualisation can be made.

If you have any questions, feel free to leave them in the comments section below and I'll do my best to respond.

Bench Press: Setting up for Shoulder Depression    • Bench Press: Setting up for Shoulder ...  

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