The Pros and Cons of the Bench Press Arch: Addressing the Controversy

The bench press arch technique is a hot topic in the lifting community, often sparking debates about its safety, fairness, and effectiveness. Let's dive into why people use the bench press arch, its safety implications, and whether it's considered cheating.

Watch full video here: https://youtu.be/knxzkOuN2y4

Why Do People Arch?

1. Reduced Range of Motion (ROM):

- Competitors often arch to decrease the distance the bar must travel, allowing for heavier lifts.
- In competitive powerlifting, minimizing ROM can be the difference between winning and losing.

2. Safety and Muscle Engagement:
- A proper arch can protect the back by shifting the load and engaging different muscle groups.
- It reduces reliance on the anterior deltoids, instead utilizing the triceps and lats.
- Engaging the lats provides stability and helps in lifting heavier weights.

A study found that the arch technique increases latissimus dorsi activation without increasing shoulder stress, potentially reducing the risk of injury in the "sticking region" of the lift where many failures occur.

3. Leg Drive:
- Leg drive is crucial in maintaining stability and maximizing force during a lift.
- Compared to a flat bench press, an arched bench press incorporates leg drive, enhancing overall stability and reducing injury risk.

Is It Safe?

Contrary to popular belief, benching with an arch can be safer for your back, neck, shoulders, and elbows. Here's why:
- It promotes better form and muscle engagement.
- Reduces the risk of shoulder impingement.
- Provides more stability through leg drive, lowering injury risk.

In comparison, flat bench pressing may lead to shoulder impingement, less triceps and back engagement, and higher instability, increasing the risk of injury, especially when lifting alone.

Is It Cheating?

1. Rule Changes and Perceptions:
- In 2021, the International Powerlifting Federation (IPF) attempted to standardize rules to address the controversy around the arch.
- New rules require elbows to be lower than the shoulder joint and restrict head movement.
- These changes aim to level the playing field but have sparked debates about fairness, particularly affecting smaller athletes or those with certain body types.

2. Social Perceptions:
- Some lifters mock the arch technique, viewing it as an unfair advantage.
- However, if the technique falls within the rules, it’s not considered cheating.
- The controversy often highlights broader issues about rule fairness and body diversity in the sport.

Pros and Cons of the Bench Press Arch

Pros:
- Increased muscle mass and strength.
- Safer for shoulders and enhances lifting longevity.
- Utilizes more muscle groups, improving overall lift stability.

Cons:
- Steeper learning curve.
- Can be challenging for individuals with certain postural disorders.
- Often subject to criticism and misunderstanding within the lifting community.

Who Should Learn the Bench Press Arch?

- **Everyone:** Developing upper body strength and muscle mass.
- Individuals with Shoulder Problems:** Reduced shoulder loading makes it safer.
- Women: Naturally larger arches and weaker upper bodies can benefit from the technique, empowering them to achieve impressive lifts.
- Smaller Athletes: Enhances performance and helps to compete on an equal footing.

Conclusion

The bench press arch is a valuable technique for many lifters, offering benefits in safety, muscle engagement, and lifting performance. While it faces criticism and scrutiny, understanding the mechanics and benefits can help lifters make informed decisions about incorporating it into their routines.

For personalized coaching and more insights, consider applying for 1:1 coaching with Katya Gorbacheva, one of the strongest vegans and a proud member of the PlantBuilt and Vegan Strong teams.

- [Apply for 1:1 Coaching] https://veganpowerlifter.com/pages/coaching-application
- [Download the VEGAN POWERLIFTING STARTER GUIDE]

Stay connected:
- [Instagram](https://www.instagram.com/gorbachevae/)
- [Facebook](https://www.facebook.com/totalbodylab/)
- [Newsletter](https://totalbodylab.com/)

References:
- Taylor & Francis Journal of Sports Sciences, 2022.
- Elliott, B. C., Wilson, G. J., & Kerr, G. K., Med Sci Sports Exerc, 1989.
- Król, H., & Golas, A., J Strength Cond Res, 2017.
- Rahmani, A., et al., International Journal of Sports Physiology and Performance, 2018.
- Spence, A.-J.D., Sports Performance Research Institute New Zealand, 2022.
- Tungate, P., Strength Condition J, 2019.

Get your kids and girl friends interested in strength training with Katya's Powerlifting Coloring Book

By understanding and applying the bench press arch technique, you can enhance your lifting performance, reduce injury risks, and perhaps change your perspective on this often-debated topic.