I know this will incite a lot of controversy and many different opinions. Based on the limited data (basically zero actual research done on this topic), we have to make educated guided opinions on if the bench press arch is good or bad.I’ll try and break it down here with an “unbiased” approach with my perspective on the topic. It all really comes down to what you’re trying to achieve.
For Sport
You will notice that many powerlifters utilize an arched back and sometimes even an extreme arch in their back. The reason they use an arch back is because it decreases the distance the bar has to travel to get to their chest.This is great for powerlifters because it allows them to increase the amount of weight they can push while abiding by the rules and regulations of powerlifting, which is keeping your ass on the bench and bringing the bar down to your chest.Let’s make a quick comparison to baseball. In the MLB, many pitchers have some insane external rotation of the shoulder when pitching. They are hyper-mobile and is generally a good quality to have as a pitcher since it will give you an advantage to generate more torque when the ball is pitched. Bringing it back to powerlifting and the bench press, creating a larger arch is great for the sport since it allows you to lift heavier weights because of the shorter distance travelled.I believe that the whole idea of having an arch being an essential component in your bench press came from powerlifting. Some powerlifters advocate for it since it’s what they use. I don’t think it’s appropriate for all lifters to be using an excessive arch who aren’t powerlifters.
Average Lifter
If you’re an average lifter, just looking to make some gains in the gym and get healthy. It’s not worth using an intentionally excessive arch. Yes, you will lift heavier weights, but is that your goal? You can just have a natural arch (discussed later) and you will limit your risk of “injury” (if there is any). You’d just be playing it safe. That’s what you want to do if you’re like everyone else at the gym just trying to make gains. No need to risk a higher potential for injury just to lift a little heavier, it isn’t worth it.Now, I also don’t want you to think that the average lifter can’t utilize a slightly larger arch than normal. You can definitely use a slightly larger arch than normal to help you get past plateaus. But this is to be used for more advanced lifters.Beginners should steer clear of arching intentionally. You need to have proper form and understanding of the technique to use it so you don’t hurt yourself.
Natural Arch
Proper form of the bench press is to maintaining retracted and depressed shoulders while benching. This naturally puts your back into an arch positioned. This is ideal for the average lifter and is good enough and it’s what I strongly recommend you do. If you’re powerlifter, then you probably will want to use a more excessive arch for the purpose of lifting more weight for competition. I also want to be clear that I am not telling those of you who are powerlifters to use an excessive arch. There is definitely an increased risk of potential injury because you’re going past what is considered “normal”. But using an excessive arch for competition is a “strategy” a powerlifter might want to use.Take AwaysIn conclusion, it may be best to use a natural arch versus the “powerlifter arch” unless of course you are a powerlifter and you want to lift heavier and use the arch to your advantage in competition.
