Buzz
The debate over arched bench presses is nearly as heated as the one surrounding sumo deadlifts, with strong opinions on what constitutes the 'correct' way to perform the exercise. Much like the sumo debate, we’ll break down the pros and cons of arching and help you decide whether it’s worth incorporating into your workout or arguing about it online.
So, what exactly does arching mean? It’s when a lifter curves their torso, bringing their hips and shoulders closer while pointing their chest or belly upward. This results in the bar not having to travel as far before reaching the chest. For some, this is considered cheating, but there's more to understand about it.
Let’s review the guidelines.
Cheating involves breaking rules, so let’s briefly review the official bench press competition rules. If you've ever attended a powerlifting meet, you’ll know that arching is perfectly legal. Here's an excerpt from the USAPL rulebook, one of the most common examples:
The lifter must lie on their back with their head, shoulders, and buttocks in contact with the bench. The feet should remain flat on the floor (as flat as the shape of the shoes allows).
As long as your head, shoulders, and buttocks stay in contact with the bench, you're in the clear. You can keep your whole back on the bench, or arch up like a rainbow.
As with any debated technique, some argue that powerlifting should adopt a new set of rules (similar to debates over whether strongman events should permit sumo deadlifts or Olympic weightlifting should allow pressouts), but as it stands, arching is completely allowed within the current regulations.
What motivates people to arch?
Critics of the arch technique often argue that it shortens the range of motion for the bar. Indeed, the few lifters who can achieve an extreme arch only have to move the bar a few inches.
However, there are significant trade-offs involved. Much like with sumo deadlifts, if arching were simple and without drawbacks, everyone would be using an extreme arch. But not every lifter has the necessary mobility to pull off a deep arch, and even those who can achieve it may not have the strength to maintain such a position.
Arching enhances stability
For many gym-goers, the primary reason for arching is to improve body stability and strength during the bench press. Even when floor pressing, I aim for a small arch in my back to help support and stabilize my body.
An arch also improves leg drive. When performing a powerlifting-style bench press, pressing your feet into the floor provides additional stability, allowing you to direct all your upper body strength into lifting the bar. A slight arch is necessary to achieve effective leg drive.
Arching can help maintain shoulder health and comfort
Many lifters report that their shoulders feel better when they incorporate an arch into their bench press. This can vary depending on the individual and their body type; some people find a moderate arch comfortable, while an extreme arch may feel awkward, and others prefer a greater arch.
But isn't it risky?
While a neutral (more or less straight) spine is important in many lifts, it's not a primary concern in the bench press. Unlike squatting, you're not relying on your back to carry the weight; instead, your back is just stabilizing while your chest and arms take the strain.
People have different levels of flexibility, which often leads to the assumption that something painful for one person must be painful for everyone. But that’s not true: A gymnast has no problem doing splits, while I can’t imagine anything but pain from attempting the same move, watching from my couch.
For a complete anatomical analysis of what happens during a bench press arch, sports physiologist Mike Israetel has provided one here. It’s informative.
That being said, some body types will always attract criticism from the online coaching community. My back isn’t very flexible, so my arch isn’t extreme, and even I occasionally get comments like, “aren’t you worried about breaking your back?” when I post a bench press video online.
Meanwhile, larger lifters with big chests or bellies experience a reduced range of motion simply due to their body size, yet no one accuses them of cheating. They’re likely arching too, but it’s harder to notice because there’s less space under their back compared to smaller lifters. They also don’t face constant concerns about the health of their spines. In other words, arching tends to attract a lot more criticism when done by women.
So, what’s the best approach?
If you're not competing and just want to maximize your bench press, feel free to arch as much or as little as you prefer. I no longer compete in powerlifting (I tried it once, it was fun), but I still incorporate an arch when bench pressing. It feels stable, supports me, and helps me lift more weight.
If you’ve always benched with a flat back, that’s perfectly fine. There’s no requirement to arch. However, you might want to try arching to see if it feels more comfortable or helps you lift more weight. This video from Juggernaut offers plenty of tips on using your upper back to properly support a competition-style bench, along with guidance on setting up for an effective arch.
