Arching Back While Benching. Why?

What are the reasons the arch the back while bench pressing

Let's talk about Lat Muscle Engagement, or Arching of the back during a bench press.

A lot of times nowadays you will see influencers on social media performing a seated or lying press exercise like a bench press with their back arched (latimus muscle engagement). People are also seen performing this exercise with their back fully pressed against the bench. Now what are the differences between these two positions? Does one benefit more than the other? Let's take a look at a few points.

A flat position bench press is great for beginners. This teaches a person how to properly engage their core by pressing into the bench. This strict method of benching is also used to help develop the chest muscles by utilizing full ROM (range of motion). While performing the exercise the chest is being stretched at the bottom (full extension) and full flexion at the top.

In the powerlifting community it is common to see athletes arching their backs extensively while performing a bench press. These athletes have already developed their chest and are now working on gaining more strength, i.e. lifting more pounds. Arching the back means one in engaging the lats by squeezing them together and pressing their scapulae firmly into the bench to stabilize themselves. This position is utilizing more muscle groups meaning a person is able to lift more weight. Arching the back also means less ROM so a person does not extend their chest muscles as much as when they’re in a flat position .

All in all, If one is looking to start out in bench press and slowly develop their chest muscles then performing a flat bench position is best. Then once a person is accustomed to the exercise, has a stable core, a developed chest, and wants to work on power and strength in the amount of pounds they’re lifting. Then an arched position would be better to utilize more muscle groups and create more power in the lift.

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