Arch, But Keep The Ass On The Bench

Bench Press 3-3-3-1-1-1

3 Rounds, 3 minutes each:
200m Sled Pull 90/45
Max Reps Squat Clean Thruster 95/65
Rest While Partner Goes


It is a common myth that arching your back on the bench will cause injury.  Forget about that, arching on the bench puts you in a strong braced postion to produce maximal force.  Get your chest up as high as you can and your feet wide and solid on the floor.  Keep one thing in mind, it is considered cheating to lift your ass up off the bench.  Try and get good clean reps today.  You could even throw in a pause on the chest if you want make the lift a little harder and see what you can really lift under proper bench pressing rules.

Comments

[Roger Salameh]

The time has come for this: http://www.festivusgames.com/

[brother mike]

Okay, one grievance with the Festivus Games: Fesitivus is December 23rd (I had thought it was Dec. 17th and it originated in pop culture on the Dec. 18, 1997 episode of Seinfeld). Just seems like the Festivus Games should take place on Festivus, not in August. Where will you find an aluminum pole this time of year anyway?

[Matt P]

As someone that has "enjoyed" BroMike's annual holiday airing of grievances, I am glad to hear that the Festivus Games are scheduled for the same day as the Tommy Kono Open on August 4th.

[Kate]

I am mildly concerned that Brother Mike was so distracted by Festivus that he missed the "that's what she said" joke for which the title of this blog post is clearly begging.

[brother mike]

Kate, bench press is srous business, also I was thrown by the Justinian spelling "Acrh"

[Justin Riley]

What are you talking about?