![]() ![]() Tucking your shoulders like this allows the pecs and triceps to handle the brunt of the load while relieving the deltoids and rotator cuffs from excessive stress. Proper bench technique involves pulling the shoulder blades down and back (a motion called “scapular retraction”). Most people don’t realize that the powerlifter arch is a natural curve resulting from proper shoulder stabilization. A Strong Back Arch Improves Your Shoulder Stability You’re literally working more of the pectoral muscles’ total volume, which in turn means better gains. Benching from an arched position recruits more pectoral muscle fibers than you’d need for other bench variations. Though the reduced ROM means less work in total, the bench press arch makes up for it by hitting the chest at a different angle. In fact, it actually leads to even better activation. ![]() A shorter distance for the bar to travel means less time under pressure.ĭoesn’t limiting the ROM mean the pecs aren’t activated as much? The technical perks of reducing the range of motion are straightforward: there’s less work to do. As long as a lifter’s technique stays within the agreed-upon rules (butt and shoulders on the bench), then there’s no reason to trash them for benching with an arch. That is, believe it or not, the entire goal of our sport. ![]() Let’s get one thing out of the way: yes, the back arch reduces ROM to allow them to lift more weight. The Arch Reduces Your Range of Motion (ROM) Let’s break these benefits down one by one. It accomplishes this by reducing range of motion, increasing stability, and recruiting other muscle groups to help you generate more power. Simply put, the point of the back arch is to help you lift more weight. Example of Proper Back Arch Why Do People Arch Their Back When Bench Pressing? ![]()
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