In some gym circles, you’re not considered a “true” lifter if no one has ever asked you, “How much do you bench?” This fundamental exercise is the archetypal test of upper body strength and size.
Yet, you may’ve seen this scene occur in person or in a viral video: a powerlifter marches toward a bench press station, folds themselves like a Cirque du Soleil acrobat, and proceeds to lift a seemingly not possible weight using the shortest possible range of motion. On the opposite side, you see big lifters moving big weights while lying on the bench as flat as a flounder.
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So, who’s right or fallacious? Is considered one of these lifters even “fallacious?” Here’s a review of the advantages and risks of performing the bench press with an arch, in addition to how and when to make use of this modified technique to achieve your goals.
The Importance of a Bench Press Arch
Advantages of Using an Arch
The bench press arch refers back to the deliberate extension and curvature of your spine when lying on the flat bench. A bit arch is natural with most individuals, because it simply follows the natural curve of the spine, which isn’t flat.
You’ll be able to easily spot an arch, because the lower back of the lifter just isn’t touching the bench. If someone has an exaggerated spine curvature — for example, a lordosis — they’re forced to arch. Some lifters, especially powerlifters in competition, attempt to amplify this curvature and have as big an arch as possible. Why? It has several advantages, especially if you desire to get stronger.
More Weight Lifted
With a much bigger arch, the lower portion of your chest is in the next position. Which means that the purpose of contact with the barbell can be higher and, as such, the range of motion can be shorter. For a similar amount of force produced, you possibly can lift more weight. If you desire to increase your bench press, then learning the way to arch is a superb way of improving the efficiency of your lift.
This method became so effective that some powerlifters would appear to barely make the barbell move greater than a number of inches and, as result, would set incredible records. Many would even say it’s cheating, ridiculous, and defeats the aim of the game.
As such, some powerlifting federations, just like the International Powerlifting Federation — the most important tested powerlifting federation on the earth — updated their competition rules to limit arching. The goal was to be certain that performance is based totally on a lifter’s strength, and never their mobility.
Safer on the Shoulders
Your shoulders are a number of the most mobile and most fragile joints in your body. They’re put under plenty of stress with the bench press. Arching your back permits you to higher squeeze your shoulders blades together and down, and maintain them in place during execution of the exercise.
Since the range of motion is shorter with an arched bench press, your elbows travel a shorter distance into the underside position and is not going to go as far beneath your shoulder joint. This prevents excessive stretching in your shoulders and chest muscles, while avoiding a comparatively weaker position which may end in injuries or joint strain. This is very necessary if you have got longer arms, as these effects are amplified.
More Overall Stability
Arching your back makes your upper body more “compact” and creates more full-body tension by strongly activating your upper back, lat, hips, and core muscles, in comparison with lying flat on the bench.
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This fashion, you possibly can properly distribute the energy out of your legs through your torso to your shoulders and into the barbell. In case your whole body is tensed, you’ll provide a more stable surface from which to press.
It’s the identical principle that makes squatting along with your feet on the ground easier than standing on a stability ball — you possibly can generate more force without having to balance your body. In case your torso wiggles on the bench with each repetition, you’re certain to leak strength and reduce your rate of technical adaptation.
More Muscle Growth
This is probably probably the most surprising profit, as most gym veterans swear that the arched bench press should only be utilized by powerlifters focused on strength, and that a flatter version is best for muscle mass. But studies have shown more back and triceps activation throughout the arched bench press. (1) That’s logical, because the lats help arch the back, and a shorter range of motion will put more stress in your arms.
But what about constructing your chest? People have claimed that the arched bench turns the lift into some form of decline bench press and that’s somewhat true, as lower chest activation is barely greater. But upper chest activation remained the identical, so muscle recruitment continues to be net-positive, likely because you should utilize more weight. So overall, you activate more muscle mass and stimulate more growth.
Risks of Using an Arch
With all these perks, arching seems too good to be true. There could be some risks, though, especially for those who exaggerate it an excessive amount of. You’ll be able to have an excessive amount of of a great thing.
Lower Back Strain
Your spine is of course prolonged due to its curvature, but extreme extension will put the disks and nerves at a greater risk of injury. Sure, there’s no axial loading or shear forces, however the technique will still put some stress in your lower back, especially for those who then use leg drive to generate full-body tension. The chances of injuries could also be relatively low, but it’s best to keep them in mind, especially if you have got pre-existing back issues.
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A hernia could even potentially occur, regardless that it often occurs during spinal flexion (bending forward on the waist). In case you have already got lower back troubles or injuries, arching might prove very painful and counterproductive. In case you’re such a lifter, it’s best to refrain from using a powerlifting arch and persist with maintaining your natural arch or pressing with a flatter back, depending on which is least painful.
Less Muscle Mass
But, didn’t we just say that an arched back recruits more muscle mass? Indeed, but there’s arching and there’s arching. In case you cut the range of motion an excessive amount of, some muscles can be less stimulated. The more a muscle is stretched, the more it responds to training. (2) And if there’s almost no stretch as a consequence of an especially limited range of motion, the stimulus can be much lower.
Using some partial movements here and there just isn’t an issue, but they shouldn’t make up the majority of your training. In case your training is minimalist — using a limited number of exercises or very low volume — it’s best to probably abstain from using a giant arch. Or, for those who do bench with an arch, be sure you’re also including full-range exercises just like the incline bench press and overhead press to essentially complete your training and fill out your physique.
The way to Arch
Most individuals have already got a natural arch, that is just how they’re built. If you desire to persist with a natural arch when performing a bench press, simply squeeze your shoulders blades together and down, and puff your chest up and high. But when you desire to maximize your arch (either since you naturally don’t have one or you desire to lift as heavy as possible), follow these steps.
Step 1 — Setup on the Bench
Lay down on the bench, grab the barbell, and grip the bar outside of shoulder-width. Your eyes or eyebrows needs to be directly consistent with the bar. Squeeze your shoulders blades together and down (toward your glutes) so far as possible. Attempt to feel your traps dig into the bench. Give attention to arching your upper back as much as possible, not necessarily your lower back.
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If you desire to take things to the max and really optimize your position, you possibly can even put your feet on the bench while organising your initial position. It will put as much weight as possible in your traps and can help to leverage your body into position.
Step 2 — Set Your Stance
In the event that they were up on the bench, put your feet on the ground while keeping your arch. Position your feet as near your shoulders as possible. Start “digging” your heels backward so far as you comfortably can.
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Push your toes into the bottom “down and away” out of your body. This lower body pushing motion will provide help to prevent your glutes from rising off the bench.
Step 3 — Unrack the Bar, Lower, and Press
Maintain pressure through your feet. Unrack the barbell, with the assistance of a spotter if possible. Once the bar is ready on the midway point, just above your chest, pause very briefly to verify proper positioning.
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Keep applying full-body tension out of your traps to your toes. Lower the barbell until it gently touches your chest. Feel tension in your upper body in any respect times and hold your chest high. Move the burden deliberately and cautiously since the range of motion can be lower than what you could be used to. As you’re feeling the bar make contact, press powerfully to lockout.
The way to Improve Your Arch
The bench press is an unnatural movement in itself — lying on a brief platform while repeatedly moving an extended, heavy bar above your rib cage and several other vital organs. Intentionally arching your upper body throughout the exercise can feel much more unnatural.
Your first attempts to make use of an arch will likely feel awkward and definitely won’t be perfect. Also, unfortunately for the stiffer lifters on the market, there’s a dose of mobility involved. Some won’t ever develop a extremely big arch, but you possibly can still improve it following these suggestions.
Dynamic Foam Rolling
Before you lift, after a general warm-up, grab a foam roller and begin hammering your mid-back for a minute. This upper body drill is essential for thoracic mobility.
Loosening your spinal erectors, running the total length of your back, may also help tremendously with improving your arch position. Don’t forget to also, rigorously, roll your lower back. It will help hold your position when your lower body is ready and creating tension.
Knee Raises or Leg Raises
Why do you have to do a number of sets of an ab exercise before benching? Well, these movements also greatly stimulate your hips flexors. In case you perform ab work with a full, smooth range of motion, those hip flexors will loosen. Tight hips flexors will prevent you from pulling your feet into position on the ground, which is able to prevent you from moving into a deep arch position.
Face Pulls and Postural Exercises
Due to the commonly sedentary modern lifestyle, most persons are more susceptible to a kyphotic (rounded shoulder), caveman-style posture. This may increase the chance of bench press injuries, but additionally prevent you from adopting an amazing arch. You just won’t give you the option to open your chest as much.
An amazing warm-up before benching could be to grab a light-weight resistance band and perform face pulls, pull-aparts, and the over-and-back (sometimes intimidatingly called “shoulder dislocates”). These exercises will strengthen your rotator cuff and, more importantly, improve your posture which carries over to your arch.
Bench Thoracic Spine Stretch
Stretching after your session is rarely a foul idea, but you would even do some static stretching before your bench. This will be especially useful in probably the most extreme cases of bad posture or mobility restrictions. There are several options available, but here’s probably the most effective.
Kneel down in front of a flat bench or a box. Place your elbows on the bench and bend your elbows to aim hands up within the air. Slowly lean your body down until your head passes between, and under, your upper arms. Move so far as comfortably possible.
To intensify the stretch, bring your hands towards your traps or the back of your neck (without pressing down). Hold the stretch for 45 to 60 seconds.
Big Arch for a Big Bench
Prejudice, misinformation, and a number of bad apples have given the bench press arch a foul rep, but there are literally many advantages. In case you can ignore the comments you may get from other lifters about “the correct way” to bench, give it a attempt to watch your performance improve, your muscles grow, and your shoulder pain diminish.
References
- Alan C. Cudlip, Jacquelyn M. Maciukiewicz, Brendan L. Pinto & Clark R Dickerson (2022) Upper extremity muscle activity and joint loading changes between the usual and powerlifting bench press techniques, Journal of Sports Sciences, 40:9, 1055-1063, DOI: 10.1080/02640414.2022.2046937
- Alan C. Cudlip, Jacquelyn M. Maciukiewicz, Brendan L. Pinto & Clark R Dickerson (2022) Upper extremity muscle activity and joint loading changes between the usual and powerlifting bench press techniques, Journal of Sports Sciences, 40:9, 1055-1063, DOI: 10.1080/02640414.2022.2046937
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