Since the powerlifting arch is mostly a technique used by powerlifters, let’s look at the rules of powerlifting.Īccording to the International Powerlifting Federation (IPF), there need to be certain points of contact on the bench and floor. “Cheating” is only a legitimate concern if the bench press arch breaks some sort of rule. People often say that the bench press arch is ‘cheating’ because the person is moving the weight with far less distance when compared with someone who is lying flat on the bench. Learn more about bench press technique in my article on bench press cues Is a Bench Press Arch Cheating?
As long as it’s implemented correctly then anyone can experience the benefits of a powerlifting arch, which will be explained in detail later on. While the bench press arch is primarily used by competitive powerlifters, everyday gym folk can be seen doing this technique too. The goal is to have the rib cage reach as high as possible (toward the ceiling) while laying on the bench. The scapula and pelvis are anchored on the bench acting as pivot points with the midsection or torso bending between these two positions. The top of the arch starts at the scapula (the shoulder blade) with the bottom of the arch ending at the pelvis. Check out the following video, where I explain further: The bench press arch refers to putting the spine into extension.
#ARCH BACK HOW TO#
Questions surround whether this technique is beneficial to non-powerlifters, whether it’s safe or cheating, and how exactly should someone set up a powerlifting arch effectively. Powerlifters can lift more weight using the bench press arch because it will put their shoulders in an advantageous position, reduce the range of motion of the movement, and recruit more muscle fibers in the lower pec and upper back.
This technique is used by competitive powerlifters to increase performance. The bench press arch refers to a person arching the upper and lower back to create a separation between the bench and their back. In this guide, we cover everything you need to know about the bench press arch.
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