"Don't arch your back when you bench."
It's one of the first cues you'll hear when learning the Bench Press.
The result is someone who kind of looks like a dead fish on the bench.
Sure, their back is flat, but they're also in a relaxed position that's not suited for lifting heavy weight.
To successfully perform the Bench Press, you need to plant your feet on the ground and create tension throughout your body.
This allows for more muscles—including your legs—to help drive the bar off your chest.
We don't recommend some absurd degree of arch. However, a slight arch through your back is OK, and is actually an indication that you created tension throughout your body.
Rather than just having everything below your pecs chilling out during the lift, have your feet firmly planted into the ground, creating tension through your legs and glutes and up through your core.
For more info on the right way to Bench Press, click here.
The Fix: "Keep your butt, upper back and head on the bench, and feet planted on the ground."