Powerlifting Articles:

Bench Press Technique

Part 1, “The Arch”

By Ian Smalley

Back in the day everyone benched flat backed for their bench press technique, that was just the way it was. You saw lots of big squats and big pulls and low bench numbers. The use of gear has a lot to do with today’s elevated bench press numbers, but the decline of flat backed benching and the rise of arched benching( no pun intended) also has a lot to do with it. Simply put, an arch creates a “decline” pressing position, which increases the body’s leverages substantially. I’m sure everyone remembers when they first started lifting weights and discovered the Smith machine. It wasn’t long before you threw the decline bench under there and figured out you could bench 315 when your real bench wasn’t even two wheels. In contrast, staying flat backed removes the ability to tuck your elbows correctly, and leads inevitably to a “bodybuilding” style bench press. This means elbows out on the way down, putting increased stimulus on the front delts and chest. If the weight remains relatively light your muscles will grow, which is why bodybuilders don’t tuck their elbows, but the closer you get to a max the more likely you are to tear your peck or shoulder. Which in turn is why bodybuilders aren’t powerlifters.

In addition to putting your body in a stronger pressing position, the distance of total bar travel is cut in half. I recently measured my training partner Alan Best’s stroke distance at 8 inches when fully arched. Flat backed it was 16inches. That’s a HUGE difference. I think that anyone would want to decrease there bench stroke by 50% if given the opportunity. Granted, Alan has a big arch, which requires flexibility, and flexibility requires stretching .So go get a foam roller or a piece of pipe and start rolling over it and using it to get the feel of the right position. It may be painful at first but a big arch is well worth the extra hassle. 

Flat Back Bench Press

Arched Back Bench Press

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