Your great teacher thanks for your help I'm beginner have not lifted weights in 15 years also 6'7 it's kinda hard to make the arch in my back also extremely long arms so the bench press always gives me trouble thank you for your help
The thoracic spine has a kyphotic arch. Sitting, hunching over forward, etc., tends to train our thoracic spine to be hyper-kyphotic. The trick is to keep the correct degree of kyphosis, so that when we wish to make the arch more lordodic, we are not taking our bodies excessive out of 'normal' state.
@@stigigonzalez5355 I can only explain (in English, in this case). I cannot make you understand. These are anatomical terms, in common usage. Look them up. Do your own research. I happen to have some education on the subject. You, too, can speak 'Greek'.
@@stigigonzalez5355 Ok. I understand your point. However, it would behoove everyone to expand their vocabulary. Without doing so, you may begin to believe that 'freedom' is equivalent to Liberty, or equality being on par with equanimity. Words matter, and precision in chosen words is the stuff of Power.
When I start going heavy in the bench. I get lower back pain while in the arch and even after, But only when I start getting heavy. I have watched videos from Dave tate, Ed coan and Swede burns on the subject and still cant correct it? Would anyone know why this happens or has experienced this? Thank you
I found Swede's cue of setting my brace through my abs and glutes before setting up helped quite a bit. I stopped hyperextending my lower back, and my leg drive seemed to push more into my traps rather than jacking my lower back up.
Like JM said, you want the arch coming from your thoracic, I used to have the same problem when I used to get a superficial arch through my lower back. This was basically just anterior pelvic tilt, but lying down in the bench press, as opposed to a squat or deadlift. Then when you use leg drive, it places pressure on this vulnerable area. So basically, focus on arching mostly through your thoracic and hopefully it helps.
Hey! I'm 16 and getting stronger is my passion and having a more esthetic physique is my ultimate goal right now. Right now I'm faced with challenges, which of wrights and nutrition. I don't really have alot of food in my house do to income and I can't get a gym membership do to the same issue. The very best I have is 15lbs dumbells and 20lbs dumbells and 80lbs curling bar and a weight vest. The problem is that I don't know how effective this will be and if it'll get me anywhere since it's light weight and how bad my nutrition is since I don't have access to carbs or protein. I'll be lucky if i even get 50g of protein. My body weight is 160lbs and height 5'8 and I bench 205lbs I have gym experience just not access to one. What advice would you recommend someone in my position?
To get anything out of stretching you need to be doing multiple bouts per day. If mobility is your goal at least in the morning and then again in the evening 7 days a week.
@@Dr_Footbrake Static stretching has some benefits when done post-workout, it relaxes the fascia, which will allow the muscle to recover more effectively. As well as relaxes the nervous system, helping you return to baseline faster after hard workouts that tap into the sympathetic nervous system.
The problem is competitors are gonna keep doing it as long as it’s legal. Can’t get mad at the lifters, it’s really the federations’ faults for allowing extreme arch in the first place
Walter White starring in another episode of "Breaking Bench"
haha
Its time to bench jesse. Ironically my name is jesse ahaha
😂😂
JM has such a calming voice. He should do audio books on relaxation.
I had the same thought when he was describing just relaxing into the stretch, and how you can't force a stretch. Great meditation track.
Your great teacher thanks for your help I'm beginner have not lifted weights in 15 years also 6'7 it's kinda hard to make the arch in my back also extremely long arms so the bench press always gives me trouble thank you for your help
100% correct on stretching methodology
Wow. What a simple thing. Trying this next bench day. Might start doing it between sets on leg day. Brilliant.
JM just is built different. Thank you
I am absolutely loving these.
So simple and soooo good !
Great video guy is a Jedi stud
Thank you JM for the great & helpful tip.
Yay finally this video is up!
The thoracic spine has a kyphotic arch. Sitting, hunching over forward, etc., tends to train our thoracic spine to be hyper-kyphotic. The trick is to keep the correct degree of kyphosis, so that when we wish to make the arch more lordodic, we are not taking our bodies excessive out of 'normal' state.
Laymans terms please. I'm not greek
@@stigigonzalez5355 I can only explain (in English, in this case). I cannot make you understand. These are anatomical terms, in common usage. Look them up. Do your own research. I happen to have some education on the subject. You, too, can speak 'Greek'.
@@joshuapoulin4909 Allright mate. It's just that if you simplified your comment, it would reach out to more people 😊
@@stigigonzalez5355 Ok. I understand your point. However, it would behoove everyone to expand their vocabulary. Without doing so, you may begin to believe that 'freedom' is equivalent to Liberty, or equality being on par with equanimity. Words matter, and precision in chosen words is the stuff of Power.
@@joshuapoulin4909 After reading your first comment about hundred times I think I understand what you mean now. Yeah, you also have a point.
My only remaining question is when/how often. Is this for every day? Bench days? before or after bench on bench day?
When I start going heavy in the bench. I get lower back pain while in the arch and even after, But only when I start getting heavy. I have watched videos from Dave tate, Ed coan and Swede burns on the subject and still cant correct it? Would anyone know why this happens or has experienced this? Thank you
I found Swede's cue of setting my brace through my abs and glutes before setting up helped quite a bit. I stopped hyperextending my lower back, and my leg drive seemed to push more into my traps rather than jacking my lower back up.
Use a belt, it will prevent your back from cramping/hurting
Like JM said, you want the arch coming from your thoracic, I used to have the same problem when I used to get a superficial arch through my lower back. This was basically just anterior pelvic tilt, but lying down in the bench press, as opposed to a squat or deadlift. Then when you use leg drive, it places pressure on this vulnerable area. So basically, focus on arching mostly through your thoracic and hopefully it helps.
I get this problem too but I found just stretching to help but it isn’t really a long term fix
The arch must come from the hips and upper back, the glutes must be set. Also strengthen your hip flexors
GOAT
Hey! I'm 16 and getting stronger is my passion and having a more esthetic physique is my ultimate goal right now. Right now I'm faced with challenges, which of wrights and nutrition. I don't really have alot of food in my house do to income and I can't get a gym membership do to the same issue. The very best I have is 15lbs dumbells and 20lbs dumbells and 80lbs curling bar and a weight vest. The problem is that I don't know how effective this will be and if it'll get me anywhere since it's light weight and how bad my nutrition is since I don't have access to carbs or protein. I'll be lucky if i even get 50g of protein. My body weight is 160lbs and height 5'8 and I bench 205lbs I have gym experience just not access to one. What advice would you recommend someone in my position?
Get a job.
JM!!!
So wht's the ultimate solution for lower back pain after making arch...???????
When would you program in this type of stretching and mobility work?
Everyday. It's the only way to get it & keep it.
personally, I’d program 2-3 sets for every other breath
Static stretch after workouts and do the mobility work quick every morning and every night
To get anything out of stretching you need to be doing multiple bouts per day.
If mobility is your goal at least in the morning and then again in the evening 7 days a week.
@@Dr_Footbrake Static stretching has some benefits when done post-workout, it relaxes the fascia, which will allow the muscle to recover more effectively. As well as relaxes the nervous system, helping you return to baseline faster after hard workouts that tap into the sympathetic nervous system.
0:29 .... JM ... would you punch your mother in the throat though? ;) jk
Big Z vibes
First!!
pro benching tips should be about strength, so sad to see the road they let this go down and you had to make this vid to help keep up
Totally agree. The amount of arch turning up in the powerlifting world is so extreme that there is no ROM. Get stronger. This ain’t yoga.
The problem is competitors are gonna keep doing it as long as it’s legal. Can’t get mad at the lifters, it’s really the federations’ faults for allowing extreme arch in the first place
This is more disappointing than when he said you shouldn't do speed work