Arch in bench press

[irish27]

I got into a 'debate' with an instructor at my gym the other day when after I was benching he told me not to have an arch under my back because it gave him a hernia.

I told him I was benching the way you teach (with one arms size of an arch should be under the back) but he didn't know who he was and told me I was going to hurt myself.

I couldn't explain it properly why you had to have that arch in the back.

Can you expain to me why it i necessary to have that arch and not over extend the back (which I also told him I knew about).

I'll re-read that section but wanted to get some advice here and also vent my anger at the instructor who butted in without knowing what he was talking about!

[Mark Rippetoe]

The arch decreases the distance the bar has to travel, improves the lifting mechanics around the shoulder (it's in the book) and keeps a tight base against the bench. The arch is not loaded in compression, so the overextension is not "dangerous." The hernia came from the guy's parents, not the bench press. Find a less annoying training environment.

[irish27]

Cheers Mark. This was the same guy that I actually heard instructing a guy on the bench, by telling him to jog for 5 minutes and then go straight into the heavy set so not to waste energy!!!

I was this close to starting a full scale argument with him about this in the gym (which I probably should have).

Another funny point was that he was 'coaching' a skinny kid and when he butted into my bench, he was also busy having this kid do biceps curls on a bench!!!

Yet his only response when I told him I needed that arch and if he'd heard of yourself was "anyone can go on the internet and listen to some guy" haha yes serious.

I just have to learn to ignore people like that and not let it get to me as much, the spikey haired tattooed clueless instructor!


On another note is there any strength training certificate I could take up in order to train as a personal trainer teaching specifically for strength and size?
I would love to do that as a second job. Here in Northern Ireland I don't think there are many strength training coaches about.

Thanks for your advice.

[Mark Rippetoe]

Just come to our barbell seminar and get it over with.

[irish27]

And when is this visiting Northern Ireland? I would love to.

[Mark Rippetoe]

We won't be there any time soon. Sorry.