Less Arch on BP, More Strength?

Training Q&A [Moderated]
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Short version: Are there many of you who are stronger on the bench press with a flatter back than with a higher arch?

Longer version: Because of years of back pain, etc. I haven’t been able to arch much at all until recently, when I’ve been able to increase it a little. As I increase it, I actually regress. This has been over many weeks. So today I tried a flatter back, and I was immediately stronger. I felt more stable and like I had more ‘leverage’ at the bottom.

I can’t arch very much. I can’t even put my feet flat on the floor. I use an aerobics step for my feet. Yet the arch seems to have me with upper-upper back on the bench and glutes.

I realize there are variables like touch point and humerus angle, among others, but it seemed rather simple.

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Sounds like you may have adopted a more elbows-out, chest-dominant position with the flatter back bench press. While I suspect you could bench more weight with that technique AND an arch - which is predominantly in the lower back- I think both styles are fine.

FWIW, I don’t coach most people to arch more for strength purposes.

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Thanks, that’s good to know.

I wonder if I’m somehow arching more with my upper back, because my lower back is so limited. I’ll have to do some video and a lot more experimenting.

Feedback from others’ experience is welcome.

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