The bench press is a strength training exercise that mainly targets the upper body, particularly the chest, shoulders, and triceps. Typically, it involves lying on a weight bench with your feet flat on the floor, gripping a barbell with hands slightly wider than shoulder-width apart, and lowering the barbell to the chest before pushing it upward to full arm extension. Many people will use a Gym Half Rack when training. It is a staple strength training exercise, for both powerlifters and general gym-goers looking for a bigger chest.

What Are The Benefits of Arching When Bench Pressing?

Arching reduces the range of motion for the barbell, decreasing stress on muscles, tendons, and ligaments, and allowing for a higher theoretical maximum load.

It also shifts the lift toward a triceps-dominant movement and promotes stability and efficient use of leg drive with proper foot placement.

Powerlifters repetitively train their arch for consistency and incorporate both arched and flat bench presses to build strength, typically focusing on lower rep ranges on the arched variety. However, mastering conventional bench press technique before attempting arched presses is crucial.

Training with an arch can strengthen triceps, wrists, and elbows due to the altered barbell centre of gravity and wider grip. A flat or inclined bench-press may be more appropriate for those looking to really target their chest. If maximal load is what you’re aiming for, arching may just boost your output.

Is Arching in the Bench Press Cheating?

This is massively subjective. Why? Everyone has a natural arch depth, and how far you exaggerate it is a personal preference. A good arch could improve your performance, but arching too much could hinder your efforts by increasing instability.

In the powerlifting community, arching your back has a more intense stigma. There have been some huge numbers lifted, particularly in lighter/middle weight classes, owing to their ability to position themselves in some considerably extreme arches, taking the range of motion for the lift down to a mere few inches’ chest-to-lock.

This has led to questions such as “are you strong if you have to arch like that?” or “should you be able to get away with arching that much?” or, “what about those who can’t achieve that level of arch?”. All fair questions, but the bottom line is if it’s allowed in the rulebook for the adjudicating powerlifting federation, and the referees are satisfied, then it’s a legal lift.

All Powerlifting Federations have their own rules for arching, range of motion and what is consider a legal lift so it’s always worth checking if you’re competing. Specific to the IPF (International Powerlifting Federation), arching is allowed. However, it made recent changes in 2023 to help curb the use of excessive arching and has sent some lifters back to the drawing board with their techniques. Competitors must now ensure their elbows break parallel with the top of the shoulder joint, always ensuring constant contact with the Weight Lifting Bench.

Previously, bringing the barbell to the chest, and locking it back out, would be enough for a satisfactory lift, regardless of elbow and shoulder placement. Lifters are also no longer allowed to place their feet up on the bench before they lift, which was a tool often used to ‘open up the spine’ whilst in contact with the bar, allowing for maximal arch. This change in rules is intended to level the playing field, as well as improve the perceived image of the bench press as one of the three competition lifts.

Is It Safe to Arch When Bench Pressing?

Arching your back in a bench press is completely safe, provided just like with any lift that it is performed in a technically correct manner, with an appropriate load. Those with spinal issues should consider safer options, such as a dumbbell press or keeping their bench press flat. Start with a lighter load, such as 5kg or 10kg Weight Plates. If you’re ever unsure about the suitability of an exercise for your body, check with a professional.

In summary, arching the back during a bench press can lead to a large increase in weight lifted. when done safely and effectively. While back arching is more commonly used by competitive powerlifters, regular gym-goers focused on strength can also find it beneficial. Despite stigma in some parts of the strength community, arching is legal in powerlifting competitions, and is a matter of individual choice.

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Tags: Equipment > Bars and Weight Plates ; Equipment > Weight Benches ; Exercise Type > Strength