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Is that 2025 pic legit?  Because if it is good Lord he looks like a melted rubber puppet.

Think this is fake

Wayne Dobson (5 July 1957 – 7 July 2025) R.I.P

You can't work on arch really. You just plop on the bench and arch as much as possible, done, well there's the setup technique where you put down the shoulders first with the ass way up in the air and then come down with the ass, but I think it's mostly genetic. What's possible is learning how to position the feet and how to lock your body in a way that makes it hard to lift your ass off the bench. It ideally should never come off the bench for a PLer in training. Amateurs come off the bench on max attempts, every barbell bouncer does it, not saying it never happens to pros though. Google AI:

The arch in the bench press primarily involves extending the thoracic spine (upper back), not the chest muscles themselves. Individuals with naturally more flexible upper backs will be able to achieve a larger arch regardless of their chest size.

I doubt you can train the arch much but someone maybe can correct me. I don't know how you are perfecting the grip, are you talking about bar spacing or how it sits in your palm? I know the suicide grip is illegal in most PL orgs but I remember that some preferred the suicide grip. I remember from ages of about 14 to 22 when I was obsessed with benching I played around a lot with palm placing.

You have to do at least one comp, even if you aren't satisfied with your numbers coming in. The thing is to sign up for one and commit to doing it no matter what. Set up a way to where you can't pussy out or you are beaten to death, however there is always the fake injury excuse, like rotator pain, stuff you can't see... Dorian said he was doing the O even if someone sawed off his arm, and exaggeration, but he did do the O twice with fresh really bad tears where he couldn't even train bodyparts at all leading up to the comp. Another time he almost bled to death from a stomach ulcer during prep. But saying you only do a comp if satisfied with the prep and only if you hit a desired strength goal is a guaranteed no show. The first comps should primarily be about getting experience, ideally being so conservative you hit all lifts. Certainly failing the first lift is a complete and utter failure.

In the ipf they now have a rule where you elbows much break parallel for a passed lift, many peeps improved their arch so much that they were only pressing the bar 2-3 inches 🤣🤣🤣

Back.in the day when doc Blakely was training me and my bud on the bench he had us work on the arch and I cut the distance maybe 2 inches

My Russian friend found a comp in Romania but it was a gayass bb comp

I'll be filming my strict curl soon once I can get 60 kg😉

Deadlifts 340 for 6 hahahaha

Ill be benching 315+ within 3 months full 2 second pause at the chest