Bench Press Form (ARCH OR NO ARCH?) – ATHLEAN-X™

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If you want to bench more weight you have to start with the correct bench press form. In this video, I review one of the more controversial bench pressing techniques to see whether or not it is something you should do or not do the next time you train your chest.

When performing the bench press, it is common to see people arch their back to complete the lift. Most of the time, this type of form is used by powerlifters during meets and training. The advantage in this scenario is that it helps the lifter to shorten the effective distance that the bar must travel while still staying within the rules of keeping your back and butt on the bench at all times.

That said, there is another huge benefit to the lower back arch that can help you to start increasing your bench press in even your very next set. Based on the anatomy of the chest fibers, it becomes readily apparent that the majority of the muscle belly is located further down your rib cage, with the fibers angled up towards their attachment on your humerus. If you have a naturally shallow or flat chest, these fibers are not situated in a mechanically strong position and need some extra leverage to be able to exert their maximum force. Enter the arched back bench press form.

If you arch your back in your form during the bench press, you are temporarily creating a steeper angle on the rib cage that helps to put the bulk of your pecs at a greater mechanical advantage to contribute to the lift. This often times helps people see an immediate 20% increase in their strength of their bench press.

If you feel as if you have a flatter chest, be sure to give this bench press tip a try. You should feel much stronger and be able to improve your performance on the lift instantly. If you continue to use this from workout to workout, you should definitely notice an increase in pec size and get a bigger chest in no time.

Be careful not to arch your back too much during the lift however as this can place an undue stress on your lumbar spine. Overextension of the lumbar vertebra is not common during the lift but can be done if someone becomes too zealous in attempting to use this bench press technique.

For a complete workout program that helps you to get the most out of your own anatomy, be sure to head to and put the science back in your strength by grabbing the ATHLEAN-X Training System.

For more videos on how to bench press with proper form and how to increase your bench for a bigger upper chest, be sure to subscribe to our channel here on youtube at

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