The bench press has long been a go-to test of upper-body strength. It’s common to walk into any gym and hear people ask, “How much do you bench?” as a way to measure progress in the gym. But how you perform the bench press can vary, and one technique often sparks debate: using a bench press arch.
In some settings, you will see lifters setting up with a deep back arch to shorten the range of motion and lift heavier weights (think along the lines of powerlifters). Others take a flatter approach, focusing on strict form and full movement.
Both styles appear in training environments, but understanding the purpose behind the arch is key.
In this article, we will dive deeper and look at the importance of a bench press arch.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, making changes to your nutrition plan, or adding any new supplements into your current regimen.
To Arch or Not to Bench Press Arch…
The question of whether to arch during the bench press is a common point of discussion in strength training circles. Some lifters prefer to stay flat on the bench, while others choose to arch their backs for better leverage and control. In many cases, the decision comes down to individual goals and comfort.
No matter the variation, the bench press remains a highly effective movement for building upper-body strength. It targets major muscle groups, including the chest, shoulders, and triceps, making it a staple in most training programs.
Different bench press styles shift the emphasis slightly. An incline bench targets the upper chest more, while a close-grip version focuses on the triceps. Still, the standard flat bench press deserves attention, especially when breaking down how technique choices, like arching, can influence both performance and safety.
5 Benefits of a Bench Press Arch
The bench press arch is the intentional curve of the spine created while lying on a flat bench. Most people naturally have a slight arch in the lower back due to the spine’s shape, so some curvature is expected.
You can recognize an arch when the lower back doesn’t make contact with the bench. In some cases, such as with individuals who have pronounced spine curvature like lordosis, an arch may happen without trying. Others, particularly competitive powerlifters, actively create a deeper arch to improve performance.
This technique isn’t just for show. When used correctly, an arch can offer specific advantages for lifters aiming to build strength and improve their bench press.
Below are a handful of the benefits of using a bench press arch:
1. Lift heavy
A larger arch raises the lower chest, which shifts the barbell’s contact point higher on the body. This change shortens the distance the bar needs to travel. With a reduced range of motion, the same amount of force can move more weight, making the lift more efficient.
For those aiming to improve their bench press numbers, learning to arch properly can offer a noticeable advantage.
2. Better stability
Having a strong, stable base provides essential support during lifting. This keeps you balanced and enables better barbell stabilization while holding the weight.
By creating an arch, you position more of your upper traps on the bench, rather than lying completely flat with your back in contact. With this position, you can press your shoulders more firmly into the bench.
3. Helps transfer force
Heavy bench pressing goes beyond just working the chest or triceps. When done with proper form, it becomes a full-body effort, especially when using leg drive to generate more power.
Without an arch in the back, that force has nowhere to go. If the spine isn’t locked in place, a strong push from the legs can cause the hips to slide and the back to shift mid-lift. This breaks tension and leads to an unstable, inefficient press.
If your back is flexing and shifting throughout each rep, it’s a clear sign that the setup needs work. Instead of letting your back collapse and reset under pressure, aim to create a solid arch through the upper spine during the setup. This stability enables the force from the legs to be transferred more efficiently through the body and into the bar.
4. Prevents injury
Creating an arch during the bench press helps position the shoulder blades correctly, which can reduce the risk of shoulder impingement. This setup also allows for more even load distribution across the upper back and shoulders.
By spreading the stress more effectively, it lowers the chance of overuse injuries over time.
5. Creates and maintains tension
When you arch during the bench press, you bring your shoulders closer to your hips and shorten the muscles along your back. This creates tension before the bar even begins to move. It also improves your balance on the bench for a more efficient and safer lift.
Author Bio:
Matt Weik, BS, CSCS, CPT, CSN, is the owner of Weik Fitness. He is a globally recognized and prolific writer. With a passion for creating health and fitness content, Matt’s work has been featured on thousands of websites, over 100 magazines, and he has authored more than 20 published books.