Arching at least a little bit is necessary to get good leg drive. Many lifters say their shoulders feel better when they use an arch in their bench press. This will vary from person to person, based in part on your body type; for some people, a moderate arch feels good and an extreme one is uncomfortable.
For others, the more arch the better. All that said, some body types will never fully escape criticism from the armchair coaching crowd. In other words, arching is one of those things that women get a lot more criticism for. It has been said by Dr. Quinn Henoch Physiotherapy and Dr. Mike Istratel Physiology that the force put on the lower back while benching with an arch is lower than the force produced by lightweight squats. In fact, a healthy arch can even offer some lumbar protection in order to protect the spine from rounding.
The other important note is that the low and mid-back have a natural degree of mobility and is built to move in different directions. The opposite of using a bench press arch is bench pressing with your legs up or doing a larsen press. The main drawback for using a bench press arch is not moving the load through the full muscle length.
On one hand, you can lift more weight, which is a benefit. Training with a full range of motion has shown to yield greater hypertrophy adaptations muscle growth. While there are examples of partial-rep training producing hypertrophy adaptations, the research still largely supports that training the muscle to a fully stretched position will produce greater gains in muscle growth.
With that said, powerlifters use the bench press as a competition exercise, with the goal of lifting as much weight as possible. Therefore, powerlifters justify using the arch to lift more weight, and then perform other exercise variations to move the muscle through the full length. But not trying to get better with the arch is one of the biggest bench press mistakes a powerlifter can make. Olympia Bodybuilding Contest. Powerlifters have all agreed to a specific set of rules that allow arching, so if the goal is to lift as much weight as possible as safely as possible, why not encourage it?
Thanks for reading, as always. It's one thing to read it; it's another to do it. And when you're training without a coach, you need to make sure you know what you're doing.
We're happy to answer all your technique questions, whether you're a client or not. Simply send us a DM on Instagram, or click here to email us. Learn everything you need to know in this ultimate guide on Bulgarian split squats, the best single leg squat variation for powerlifters. True, nothing beats the squat for competitive powerlifters.
Filming your lifts can be a controversial topic. However, the truth of the matter is that it is essential to truly measuring progress. Q I see some people arching their back while bench pressing. Why do they do this? According to Jordan Syatt, world-record powerlifter and strength coach, an arch makes it easier to tuck your shoulder blades together, protecting them from injury.
Arching is not only healthy; if done right, it can also enhance performance. Whether you want to protect your shoulders or nail a heavier bench, start experimenting with arching your back by playing with the positioning of your feet, Syatt says.
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