Maximizing Your Bench Press Arch
A gnarly, nasty arch.
While it may be a shocking sight for non lifters everywhere, it’s a pursuit we all chase as Powerlifters. We know that the benefits to arching are many- despite the countless ignorant Instagram comments on every post showing it. Maximizing your bench press arch also maximizes efficiency- allowing you to move more weight: which is our end goal in the first place. That extra inch of extension could be what you need to eek out an extra few pounds, and the truth is, most lifters could be arching harder than they currently are. The position is uncomfortable and difficult- but, that’s what this sport is about- embracing hardship when pursuing improvement. Even the slightest changes in cueing or foot placement can drastically change your position- so read below to learn how to get the most out of your arch.
Purpose of the arch
While the point of this article is more so to discuss the how of the arch rather than the why, let’s briefly go over the reasoning behind it:
Decreasing your range of motion:
The greater your arch, the closer your chest will be to the bar, so it won’t have to travel as far. Of course, your reps will be far more difficult if you have to bring the bar further down. No, this technique isn’t cheating- it’s perfectly legal within the rules of Powerlifting, and it’s how you can create the most advantageous lift possible. This sport is about leverage, and it’s an exercise in futility to deprive yourself of that potential- to appease some Internet trolls' complaints. Our bodies are built differently, but arching is a technique we can all do- to some degree- and because it’s allowed for everyone, it’s a perfectly fair playing field. Yes, some lifters are more flexible than others. Some lifters are also taller, shorter-armed, longer-legged, etc., and we can never account for every possible variable- so focus on improving your positioning to the best of your abilities- which you can control.
Shoulder stability:
When thoracic extension (pushing your upper back into the bench)- is created, it provides a stable base for your shoulders. In turn, shoulder pain and injury risk may decrease, putting you in a safer position. You don’t want to be pressing hundreds of pounds for a max-effort attempt with solely your shoulders- which can occur when they're lifted off the bench. This benefit is especially true because the shoulder joint is inherently mobile- to begin with. So, the arch makes for a stronger position to press from, especially when the goal is strength.
More overall muscle recruitment:
In the arched vs. flat bench press, you’re engaging a lot more upper back & lats to assist you in moving the weight. A lift is stronger when more muscles are incorporated, rather than isolated regions. When creating the arch, you’re both retracting & depressing your scapula (pulling your shoulders down and squeezing them together), which recruits your lats and upper back muscles. Doing so improves your upper-body tension and allows you to use the strength of your upper back for stability. Think of the bench press as a full-body lift, rather than just “chest, tris, and shoulders,” and guarantee that number will blow up.
Essentially, the arch helps maximize safety and efficiency, drastically increasing your potential in this lift.
Now, let’s outline how you can optimally build your arch:
2. HOW TO CREATE A BIGGER ARCH
A) Shoulder & upper back position
Contrary to popular belief, most of the arch comes from your upper back- rather than lower. Your lower back has a natural curve when lying down, known as a “lordotic curve-” which is certainly part of your arch. However, the position is more exaggerated from your upper back extension.
The goal when you’re lying down is to a) pull your shoulders down- away from your ears (scapular depression), and b) push them as far into the bench as possible (thoracic extension). Squeezing them together slightly can be helpful, but you don’t need to exaggerate this, as that can minimize the use of your pecs.
By pinning your shoulders down- and getting high on your traps (almost trying to get your neck planted on the bench)- you’ll exaggerate that curve in your back, producing the benefits listed above.
It is important to note that you’ll likely be sore from this position, especially in the beginning. Many may raise concerns about their lower back health- as a result, but remember that your lower back isn’t loaded in the bench press. Think of backbends or cat cows in yoga class- you’re “arching your back,” but no one tells you that’s dangerous, correct? When you’re lying down on a bench, your body is supported, and your spine doesn’t move during the rep, so stress on your lower back is minimized. This more extreme position provides a stable base for your upper body to do the work- but remains static during the rep-so it's a relatively safe technique.
You want to maintain those three points of contact: feet on the floor, butt on the bench, shoulders on the bench, when building your arch.
B) Foot position
Where you set your feet can dramatically impact the potential arch you create. Generally, the further back your feet are, the bigger the arch, but there’s slightly more nuance to it than that. Let’s go over the different placements you can take:
On your toes: In this position, lifters usually have their feet tucked far underneath them (you can have your feet further away from you & still be on your toes, but this somewhat defeats the purpose of it), and this allows them to achieve a significant arch. However, it can be more unstable, potentially lessening your leg drive, so it may not be worth the improved positioning.
On your heels: There are many variances here: some lifters have their feet far back toward them, out to the sides, out in front of them, etc. If you’re on your heels, I generally advocate for having your feet as far back as possible- while maintaining contact with the floor. That way, you can still maximize your arch position- as having your feet closer will allow you to extend more- while achieving stability. Some lifters prefer their feet further in front- but know that will hinder you from achieving a greater arch. With toe out/external rotation, that’s a topic for a different day, but creating external force from the hip can help prevent your butt from lifting and increase tension through the glutes.
Lifting shoes: Benching in squat shoes can be a helpful tool, so you can achieve the best of both positions. With the heel elevated, you can allow for more mobility-getting your feet further back- while receiving the stability of having your foot on the floor. For some, it may not make a significant difference, but it’s certainly worth a shot if you have the shoes. After all, small details like these can change the game for your lifts, especially with Bench- where every 5 lb increase can be its own Everest to climb.
Ensure that your foot position is intentional and helping vs. hindering the rest of your bench press technique.
3. Bracing
Creating a proper brace before you bench will drastically reduce your range of motion and help increase the weight on the bar.
We all know how important bracing is for efficiency, maintaining tension, and recruiting those deeper core muscles. However, its technique during Bench press is different from that of squats & deadlifts.
With a squat/deadlift- because the spine is under load- we want to focus on “bearing down” through the core, avoiding rib flare. In the bench press, we actually want to *create* rib flare to cut the range of motion.
To do that, imagine “puffing your chest out,” “reaching your belly to the bar” or “creating a pregnant stomach”- i.e., expanding the chest as much as possible. Perform this before you lower the bar, holding your breath all the way through, then let it out & reset at the top.
Depressing the scapula & expanding the rib cage, done simultaneously, will maximize your arch & minimize the bar travel, which makes a huge difference on that bench press number.
4. Setup techniques
There are a couple of different ways to get into this arch position, depending on what helps you as a lifter. Try a few styles, combine them, and alternate between them to learn your best setup.
With all of the lifts, but especially Bench press, the quality of your reps will be determined by the quality of your setup. Every aspect of positioning will impact how that weight moves when you unrack, so spend plenty of time getting as tight as possible before you hand it off. Here are a few ways to help you get into an arch:
The Bridge
This is a setup cue I teach a lot of new lifters, as it helps them better conceptualize that contact with their upper bodies. To do it, plant your feet on the bench, go into a glute bridge, extend your hips high up, and feel the pressure on your traps as you do this. Shift around, scooting your shoulders further down, and you should feel that tension on your upper back. Then, drop your butt, set your feet, and voila: you have an arch!
Holding onto the bar as resistance
Once you set your grip on the bar, you can also use it to help you place your shoulders into position. The weight acts as a counterbalance to help you further pin your upper back down. Hold onto the bar, lift your upper back off the bench, and push against the bar as you scoot your body further away. Try to get your shoulders as far down as possible, setting your neck on the bench- if you can.
Getting onto your toes
Even if you press with a flat foot position, setting up with your heels off the floor can help improve your arch. Why? With your heels up, your feet can go further back, increasing your extension. Start with your feet as far towards you as possible, create your upper body position, then set your feet into place before unracking. That way, you can get into a more extreme arch while achieving stability through your legs.
Using the rack to push you back
Another helpful tool for creating your arch is to place your hands on the sides of the rack (or on your bench) and use that to push your shoulders into it. This technique is the same concept as grabbing onto the bar- that external force can help lock you into place. Extend your arms, place them on the rack, and scoot your shoulders toward your butt. Now you’ve got a massive arch.
These techniques can be used in isolation or combination, but experiment with each to find what helps you create the best position possible.
5. Cues to help
It can be hard to conceptualize the bench press arch if you don’t know what to think about. Sometimes, gaining a better understanding of the position itself can help you replicate it. Here are some potentially helpful things to think about, and choose whichever one(s) resonate most with you:
"Scoot your shoulders toward your butt,” -slightly touched on before, but this is what the arch consists of. The goal is to get your shoulders as close to your butt as possible, closing the distance between them.
"Pull your shoulders down, away from your ears”-this cue is how you create scapular depression.
"Push your shoulders into the bench”-helps you extend your upper back.
"Reach your chest to the bar-” to close the distance between you and it.
The arch should be tight and uncomfortable. This position should be difficult to maintain, with constant pressure throughout your whole body. It should require work to achieve your arch. You may find yourself sore or out of breath as a result. If you are, you are likely doing it correctly. To truly minimize your range of motion and optimize efficiency, it will not feel comfortable. Keep that in mind when you’re setting up.
6. Mobility drills to include
For some lifters, mobility may be a limiting factor in the arch you can achieve, as the position comes more “naturally” to some vs. others. We don’t need extreme levels of flexibility as Powerlifters, yet if you’re too tight, it’ll be harder to arch. In this case, incorporating a couple of mobility drills- namely for the thoracic spine/upper back- may help achieve a better bench press position. You can include these in your warm-ups, between sets- and/or on rest days- for 1-3 sets of 5-10 reps. Here are some options:
Cat Cows- focus on extending, then rounding, through your upper back.
Bench T-Spine Extensions- let your upper back release as much as possible, then press up.
Backbends/arch practice- The best way to improve your arch position is to practice it. You can do this either on the floor, doing a bridge, or if you’re at the gym, get under an empty bar and arch. Consistency and repetition will lead to significant improvements over time.
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The bench press arch. Despised by insecure Instagram trolls, yet an essential aspect of Powerlifting technique. Many lifters are not utilizing their position to their full potential, which will limit the weight they can press. Increasing your arch also increases your efficiency, so you’ll want to push it every inch possible. Understanding the position, as well as: improving your brace, optimizing your foot placement, setup, cueing, and working on your mobility-if necessary- can help you achieve that goal. During your next session, consider these details- and experiment with the little variables- so you can make the most of your arch. You’ll be surprised at how much easier the lift feels, maybe even unlocking that next PR in your bench press journey.
