Today we go over the Pros & Cons of the Bench Press Arch and address why it gets so much heat.

1. Why do people arch?
2. Is it safe? (Dangerous) for the back and neck etc.?
3. Is it cheating? Why does it get as much heat!?

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Why do people arch?
1. Reduced ROM
- Everyone does it so if you compete you kinda have to or you'll lose out on grabbing the extra lbs on the bar and a smaller rom
2. Bench with a proper arch is safer on the back
- use more triceps, less anterior delts
- engage lats (show with broom) yeah my big back is from bench

" The arch technique increased latissimus dorsi mean and peak activation (p 0.0001), generating activation of approximately 13% maximal voluntary contraction, regardless of percentage of the one rep maximum lifted. The standardized technique resulted in integrated shoulder moments that were 8% larger (p 0.0001). This latissimus dorsi activation paired with decreased shoulder loading in the arch technique likely acts to minimize the amount of time spent in the "sticking region", where most lift efforts fail. It is possible to use this technique to increase latissimus dorsi activation, without increasing overall shoulder loading" *1

- of course - LEG DRIVE
Never underestimate legs during upper body movement. When you're doing 1rm you wanna be AS STEADY AS HUMANLY POSSIBLE TO MOVE THAT AMPUNT OF WEIGHT!

Compared to flat: no triceps or back work. risk of shoulder impingement, no leg drive=less stability = more I jury risk. If alone - can't leave the bar on safeties upon failure... and you'll move less weight in total :(

Benching with an arch is actually safer for your back, neck shoulders and elbows!

3. it depends.
- In 2021 ipf made an attempt to make rules fair. No usapl rule change as they separated around then. Last season to the worlds with a highly gymnastical arch was over in 2022. Here are ipf changes they made:

- elbows lower than shoulder joint, no head movement.
- discriminates among smaller athletes with shorter arms or folks with big bellies or boobs
- ***vids of girls or belly fat guys benching - does this look like cheating to you? Write comments
- people joked sumo will be canceled cause its cheating too: vids of me sumo vs conventional
- rules are rules. If it's within - its not cheating. Rules don't have to be fair. They have Ben written by humans but still have flaws. Hopefully we come up with ways to correct the flaws without casting out all short arm benchers...
- does safety have its limits? Aka when does the gymnastics strengths in terms of benefits and does harm now? Well... this is a beginner video so arch away. Pros don't google titles like "wtf is arch" or "why is it bad? 🤣

4 Cons of arch:
- harder for ppl with some postural disorders
- learning curve
- haters
pros:
- more muscle mass
- safety shoulders, longevity
- being a badass powerlifter who knows their shit

5 Who shall learn it?
- Everyone... develop upper body muscle
- Esp Ppl with shoulder problems
- women!!! We naturally have larger arches than men and also are weaker in the upper body. There's nothing more badass to be able to say I bench more than most guys (non-powerlifter)
- women are also naturally smaller. Combination of those factors make mocking videos on female benchers disproportionately larger than men's

References:

Taylor & Francis Journal of Sports Sciences March 202240(9):1-9 Upper extremity muscle activity and joint loading changes between the standard and powerlifting bench press techniques

Elliott, B. C., Wilson, G. J., & Kerr, G. K. (1989). A biomechanical analysis of the sticking region in the bench press. Med Sci Sports Exerc, 21, 450-462. 7. Król, H., & Golas, A. (2017). Effect of barbell weight on the structure of the flat bench press. J Strength Cond Res, 31(5),1321-1337

Rahmani, A., Samozino, P., Morin, J.-B., & Morel, B. (2018). A simple method for assessing upper-limbforce–velocity profile in bench press. International Journal of Sports Physiology andPerformance, 13(2), 200-207. [ Ссылка ]

Spence, A.-J.D. (2022). The relationship between strength and flexibility in powerlifters [Doctoral dissertation, Sports Performance Research Institute New Zealand]. PQDT Open. [ Ссылка ]

Tungate P. (2019). The bench press: a comparison between flat-back and arched back techniques. Strength Condition J, 41, 86-89

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