03/09/2019
Why do we arch our backs when benching?
Here are some fun facts. Your lumber and thoracic vertebrae and inter-vertebral discs are actually safest in a lordodic position, which is the fancy term for being arched. The main reason for this is that discs tend to herniate posteriorly due to the presence of an incredibly robust anterior longitudinal ligament in front of the spine. Even if the disc somehow manages to herniate anteriorly, the resultant herniation would likely be asymptomatic as the spinal nerves are behind the inter-vertebral discs, not in front of them. Arching the lower and mid back does not push the limit-range of motion of the cervical spine in the neck, so there is less concern of the probability of injuring the neck with arched benching.
If your form is correct, arched benching (with a retraction of the scapulae) allows a greater use of the lower fibers of the chest muscles. Not only is this pushing angle likely safer for the glenohumeral joint of the shoulder, it’s also conducive to the great use of the larger mass of lower fibers (vs. upper fibers) of the pectoralis, which creates a more forceful lift without sacrificing as much safety as a flat pressing position might. This is if you are benching with a flat back with the aim of benching heavy, your shoulders are more likely to be sore.
Let’s be clear. Arched benching is not for everyone. It depends on one’s goals, motivation for training and injury history.
But, if you are training for a novice powerlifting comp, and your shoulders are sore and you find you are just not improving, think again and consider the above if your coach tells you arching your back will break your back. There is a lot of robust science behind the arched bench!
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