Differences between arched and flat back Benching

So what the difference between benching with an arch vs benching without an arch?

Starting with benching with an arch…. the main difference people know about of course is decreased range of motion where as I don’t really see this as the main point of arching it’s definitely a bi-product of having an arch and in terms of powerlifting less range of motion typically means you can move more weight and get a better score. The second difference I will talk about is shoulder blade positioning. In order to create a bench arch you must pull your shoulder blades back or retract your shoulder blades and in order to bench with a flat back your blades must be forward or protracted. Finally in a arched bench your hips are pulled into anterior pelvic tilt or rotated forwards to create better glute activation.

What this all means is that in a flat back bench press you will be isolating your chest, shoulders and triceps much more than in a arched bench press and in an arched bench press you will incorporate your back and leg muscles much more.

Now incorporating the back and legs properly into a bench press will allow you to push larger weights which in my experience even know I’m not as isolated as a flat back bench press because of the greater loads this has lead to greater muscle and strength gains. Also I find the position of having my shoulders down and back or retracted in an arched bench press to feel a lot more comfortable on the shoulder joint!

I would love to hear about anyone’s experience with bench press and with benching with an arch vs flat backed!