You need to have proper form and understanding of the technique to use it so you don’t hurt yourself. Beginners should steer clear of arching intentionally. But this is to be used for more advanced lifters. You can definitely use a slightly larger arch than normal to help you get past plateaus. Now, I also don’t want you to think that the average lifter can’t utilize a slightly larger arch than normal. No need to risk a higher potential for injury just to lift a little heavier, it isn’t worth it. That’s what you want to do if you’re like everyone else at the gym just trying to make gains. 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). It’s not worth using an intentionally excessive arch. Average Lifter If you’re an average lifter, just looking to make some gains in the gym and get healthy. I don’t think it’s appropriate for all lifters to be using an excessive arch who aren’t powerlifters. Some powerlifters advocate for it since it’s what they use. I believe that the whole idea of having an arch being an essential component in your bench press came from powerlifting. Is It Cheating to Arch Your Back When You Bench Press And should you do it, or is a flat back bench better Beth Skwarecki OctoCredit: sportpoint - Shutterstock Arched bench. 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. 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. In the MLB, many pitchers have some insane external rotation of the shoulder when pitching. When benching with your back flat on the bench press youll find that your range of motion is substantially larger than that if you were to arch your back. Let’s make a quick comparison to baseball. 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. The reason they use an arch back is because it decreases the distance the bar has to travel to get to their chest. For Sport You will notice that many powerlifters utilize an arched back and sometimes even an extreme arch in their back. It all really comes down to what you’re trying to achieve. I’ll try and break it down here with an “unbiased” approach with my perspective on the topic. 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 know this will incite a lot of controversy and many different opinions.
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