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    Registered User Venomus250's Avatar
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    Decline barbell bench press - arch back?

    I know people arch back (shoulders back and down) on both incline and flat (not too much arch, almost natural). Should I do the same on decline?
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    Smile

    The reason powerlifters arch there back on flat bench is because they can handle more weight coming at it from a declined position. If you are using a decline bench then your already in a declined position so I wouldn't think it would be necessary.

    I don't really see any need to arch your back on incline either, it isn't a powerlifting exercise it is more of a bodybuilding exercise, so I don't see why you'd need to arch your back to handle as much weight as possible. Nobody cares what you can incline bench.
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    Registered User Venomus250's Avatar
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    Originally Posted by hanger1989 View Post
    The reason powerlifters arch there back on flat bench is because they can handle more weight coming at it from a declined position. If you are using a decline bench then your already in a declined position so I wouldn't think it would be necessary.

    I don't really see any need to arch your back on incline either, it isn't a powerlifting exercise it is more of a bodybuilding exercise, so I don't see why you'd need to arch your back to handle as much weight as possible. Nobody cares what you can incline bench.
    pls arch their back way too much, i was thinking more of natural arch, like one you achieve when you shoulder pack (squeeze shoulder blades together)
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    Registered User hanger1989's Avatar
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    Smile

    Originally Posted by Venomus250 View Post
    pls arch their back way too much, i was thinking more of natural arch, like one you achieve when you shoulder pack (squeeze shoulder blades together)
    Well the shoulders kind of get taken out of the equation a little with decline bench. I just kind of try to do similar form to how I flat bench. So I'd just go with whatever feels comfortable to you.
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    Originally Posted by Venomus250 View Post
    I know people arch back (shoulders back and down) on both incline and flat (not too much arch, almost natural). Should I do the same on decline?
    If it causes you to feel the work more in your pecs, yes.
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    Do the decline

    Decline is the strongest lift of all the bench presses. Arching=Stronger lift and safer shoulders. Ive never seen anyone else do this but i started decline pressing in a complete hip thrust (butt off the bench), allowing maximum shoulder retraction. I immediately went from 315#*2 to 315#*6!
    Not only that but my chest felt fully engaged with minimal shoulder or tricep stress.
    Not sure why anyone wouldn’t want to take advantage of this instant gainz booster
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