Heavier or lighter

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So an interesting dilema I've been toggling with is my weight use. I have been lifting pretty consistently for the last 5 years. I am no body builder or expert on weight training and don't pretend to be so I really need advice on how to best advance my weight goals.

Is it better to keep light weights and make sure I have good technique or to sacrifice some technique and pull heavier weights.

For example: Tricep pushdowns. I can do about 70 lbs with some movement and momentum which when I keep my elbows locked I drop to aobut 45 or so.

Also if someone can give me advice on a proper bench technique. I read an article on another post that it actually is good to have a arch in the back which is something I was always told cheats the lift. I do about 225 for 6 reps, again not gonna claim to be the strongest guy ever, but that is with a natural arch because it is at my limits right now. If I keep my back flat then I probably top out at about 205. What is correct.

Thanks for the help guys, just joined the site and look foward to hearing what you have to say!
 
More is not necessarily better. Compromising form only gets you to recruit other muscles without working the target more. There are ways to increase strength without upping the weights if you are plateauing. Static contraction or isometrics used in conjunction is one way. Doing drop sets where you work the muscle on the release by releasing slowly is also effective. Both of those might even require a drop in weights to perform them.
 
Never sacrifice form for poundage. Not only are you cheating your workout by using inertia/momentum, but its a great way to injure yourself.

A controlled, explosive contraction always does more good for you than straining/cheating/etc.

And I find that many people don't explosively contract the muscle, instead just 'moving' the weight.

Its the difference between pushing the barbell off your chest, and "OMFG GET THIS OFF MY CHEST NOW ITS ON FIRE" kind of mentality.
 
Yes, arch your back when benching.
 
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