Evoking the wrath of keyboard warriors with a penchant for powerlifting far and wide, the debate around flat vs arched back bench presses is undoubtedly a keen topic of discussion. For the uninitiated, whether to bench press with an arched back or flat back frequently causes a stir on social media due to the mixed evidence on the matter we have available. But that may be about to change.
New evidence may have shed some light on the answer. Here, we break down the science and give you the TL;DR with our MH verdict.
The study, which was published in The Journal of Strength & Conditioning Research, compared the flat back and arched back bench press techniques and the impact they both had on various performance markers among power athletes.
The study concluded that both flat back and arched back bench press techniques have their advantages depending on training goals. The arched back technique allows for a greater 1RM, likely due to the reduced range of movement, making it suitable for situations where lifting heavier loads is the primary goal like powerlifting.
However, the flat back technique showed higher barbell velocity at lighter loads, which may be beneficial for improving explosive strength. Both techniques caused similar muscle activation of the pec muscles, while the arched back technique showed a trend for greater triceps activation.
The findings suggest that incorporating both flat back and arched back bench press techniques into training programmes can provide a well rounded approach to developing upper body strength and power.
We can choose between the two techniques depending on our training goals and preferences. For example, along with this study, further evidence suggests that those who enter into powerlifting competitions may arch their back more in order to achieve higher numbers.
However, an increased stretch across the chest and improved range of movement could lead to more muscular gain. So if your goals are to gain more muscle mass, then perhaps less of an arch would be more suitable.
To get the best of both worlds, you could arch the back a little – e.g. not as pronounced as the powerlifting technique – while keeping the trunk locked and stable and getting a big as possible stretch across the pecs with the elbows nice and low. This can also help reduce the pressure on the shoulder joints. Ultimately, choose the technique that feels right for your body, that you get the best results from, in line with your training goals.
If you'd like to read more about the science cited in this article, here are the references: