Insane back pump during bench press?

Lately I've increased the amount of weight I've been doing on my bench on my working sets (225x5-245x2@155lb) and I've noticed an insane back pump when benching, it's probably because of the arch. Is this bad? Maybe meaning my form is ass?

For the record my ass is always touching the bench and I do arch as much as my scapula allows me to, but i still get a good rom touching chest and all. pic unrel

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  1. 1 year ago
    Anonymous

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    • 1 year ago
      Anonymous

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      • 1 year ago
        Anonymous
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        Anonymous

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      • 1 year ago
        Anonymous

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      • 1 year ago
        Anonymous

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      • 1 year ago
        Anonymous

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    • 1 year ago
      Anonymous

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  2. 1 year ago
    Anonymous

    in my experience whenever i begin to approach my limit/over exert myself in any body group, i overcompensate by recruiting the back more.

  3. 1 year ago
    Anonymous

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    Behold: the real Dasha

    • 1 year ago
      Anonymous

      Holy frick hahaha she genuinely looks down syndrome

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      Anonymous

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    • 1 year ago
      Anonymous

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      Anonymous

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      • 1 year ago
        Anonymous

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  4. 1 year ago
    Anonymous

    Make sure that you're arching through your thoracic spine instead of your lumbar spine, that's your issue.

    • 1 year ago
      Anonymous

      how do i achieve this?

      • 1 year ago
        Anonymous

        Just don't arch at all at your lumbar spine, keep your pelvis roughly neutral, and instead focus on arching as much as you can through your thoracic spine. You might need to do some t-spine mobility work beforehand if it's stiff though

  5. 1 year ago
    Anonymous

    I have the same but with my left rear delt. No idea why but it just gets absolutely pumped.

  6. 1 year ago
    Anonymous

    I try to get my scapula close when benching but my arc is minimal. The more I see people arching I feel like cheating.

    • 1 year ago
      Anonymous

      Arching isn't cheating. My guess is people argue about this all the time but my 5 cents are that it's not cheating.
      I saw this in a nick peterson video where he's talking about how you should "blame the game not the player" type of deal, since in professional powerlifiting if you hit your bench while touching bench, no matter how arched you are it counts. He used an analogy like saying if you're a basketball player and you're hitting a three pointer from across the court, it's the same as hitting it right at the three pointer line. There's no reason to do it, yeah it does look cooler, but from an athlete's perspective there is no point, since it's easier if you throw it from closer if youre competing

      • 1 year ago
        Anonymous

        NTA, I understand it from a competitive stand point. Trying to win something like a competition, it makes sense to grab every advantage. But lifting a bigger number with an arch isn't any better than lifting a smaller number without an arch in any oyher case. If the numbers are close, say 235 and 225 lb, respectively, I'd assume the guy lifting 225 without an arch is stronger, and will get more development as a result.

      • 1 year ago
        Anonymous

        It’s closer to saying that a backboard layup is just as impressive as a slam dunk. Both are worth 2pts, but one is spectacular and one is boring as shit. And it’s the reason nobody watches the WNBA. And it’s the reason nobody gives a shit about powerlifting.

  7. 1 year ago
    Anonymous

    fetal alcohol syndrome is so hot

  8. 1 year ago
    Anonymous

    The bench press is not just a push, the back plays a huge role in stabilization. I would be more worried if you weren't able to feel your back at all.

    • 1 year ago
      Anonymous

      Not just stabilization, if your upper arm goes below parallel on bench your lats actually become a prime mover since the lats become a shoulder flexor once the upper arm travels behind the body (though obviously once the upper arm moves forward again it goes back to being a shoulder extensor)

      • 1 year ago
        Anonymous

        This is what I think too. Whenever I focus on half rep low benches my back is fatigued the next day.

  9. 1 year ago
    Anonymous

    You're back is the lowest part of your body during the benchpress. So blood tends to travel there under the effect of gravity.

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