In gym circles, the question “How much do you bench?” is a common measure of upper body strength and size. The bench press is a fundamental exercise, and there’s often debate about the best technique. You might have seen a powerlifter arch their back dramatically while lifting, or someone lying flat on the bench. So, who’s right? Here’s a review of the benefits and risks of performing the bench press with an arch, and how to use this technique to reach your goals.
The Bench Press Arch: An Overview
Benefits of Using an Arch
More Weight Lifted
Using an arch in the bench press shortens the range of motion, allowing you to lift more weight with the same amount of force. This technique is popular among powerlifters who aim to improve the efficiency of their lifts.
Safer on the Shoulders
Arching your back helps to stabilize the shoulder blades and maintain their position during the exercise. This reduces the risk of shoulder injuries by preventing excessive stretching of the shoulders and chest muscles.
More Overall Stability
An arched back creates more full-body tension, activating the upper back, lats, hips, and core muscles. This stability allows you to generate more force without having to balance your body, leading to a more stable and effective lift.
More Muscle Growth
Contrary to some beliefs, an arched bench press can activate more back and triceps muscles. The shortened range of motion places more stress on the arms and chest, leading to overall muscle growth.
Risks of Using an Arch
Lower Back Strain
Extreme extension of the spine can put the disks and nerves at risk, especially if you have pre-existing back issues. Using an excessive arch can lead to lower back pain or injuries.
Less Muscle Mass
While an arched back can recruit more muscle mass, an exaggerated arch may reduce the range of motion too much, limiting muscle stimulation. To avoid this, ensure that you incorporate full-range exercises like incline bench presses and overhead presses into your routine.
How to Arch
Step 1: Setup on the Bench
Lay down on the bench, grab the barbell, and grip the bar outside of shoulder-width. Squeeze your shoulder blades together and down as far as possible, focusing on arching your upper back.
Step 2: Set Your Stance
Position your feet on the floor as close to your shoulders as possible. Push your toes into the ground to prevent your glutes from rising off the bench.
Step 3: Unrack the Bar, Lower, and Press
Maintain full-body tension. Unrack the barbell and pause briefly to confirm proper positioning. Lower the barbell until it gently touches your chest, then press powerfully to lockout.
How to Improve Your Arch
Dynamic Foam Rolling
Before lifting, use a foam roller on your mid-back for a minute to improve thoracic mobility.
Knee Raises or Leg Raises
Performing ab exercises like knee raises or leg raises can loosen your hip flexors, aiding in achieving a deeper arch.
Face Pulls and Postural Exercises
Incorporate exercises like face pulls and shoulder dislocates with a resistance band to improve posture and shoulder mobility.
Bench Thoracic Spine Stretch
Stretch your thoracic spine by kneeling in front of a bench, placing your elbows on the bench, and leaning your body down until your head passes between your upper arms. Hold the stretch for 45 to 60 seconds.
Conclusion
The bench press arch can significantly improve your lifting performance, muscle growth, and shoulder stability when done correctly. While it has its risks, following proper techniques and incorporating mobility exercises can help mitigate them. Give the bench press arch a try and see how it enhances your lifting experience.