Proper Form for Incline Bench Press: Arching Back or Not?
Proper Form for Incline Bench Press: Arching Back or Not?
4.7M viewsJan 9, 2023
TikTokjoshuaoguntuase
Arching in the bench press is not cheating. It is good technique. There is more to arching than just trying to lift more weight. In any bench press variation, whether it is flat, incline, or overhead, arching positions your pecs in a more effective length and alignment to produce force. That means more tension in the muscle and better potential for hypertrophy. It also puts your shoulder blades in a stronger and safer position, giving you better joint support and reducing the risk of injury. So
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Arching in the bench press is not cheating. It is good technique. There is more to arching than just trying to lift more weight. In any bench press variation, whether it is flat, incline, or overhead, arching positions your pecs in a more effective length and alignment to produce force. That means more tension in the muscle and better potential for hypertrophy. It also puts your shoulder blades in a stronger and safer position, giving you better joint support and reducing the risk of injury. So
25K views10 months ago
FacebookAustralian Strength Coach
HOW TO BENCH PRESS + why you should arch your back | Powerlifting Basics Ep. 5
18:18
HOW TO BENCH PRESS + why you should arch your back | Powerlifting Basics Ep. 5
2.5K viewsJan 30, 2021
YouTubeLucy Cao
Improve Your Bench Press Arch with Jen Thompson's Tips
0:57
Improve Your Bench Press Arch with Jen Thompson's Tips
171.2K viewsJan 16, 2023
TikToksquatuniversity
You SHOULD arch when you do a bench press. Even if your goal is the build the muscle. Of course the degree of arch should be different with a bodybuilding bench press compared to a powerlifting bench press, but arching your back, especially your upper back is what you SHOULD be doing if you want to build pecs. Arching protects your shoulders. Arching increases pec activation If you’re a powerlifter, arching a little bit harder decreases the range of motion which allows you to press more in compe
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You SHOULD arch when you do a bench press. Even if your goal is the build the muscle. Of course the degree of arch should be different with a bodybuilding bench press compared to a powerlifting bench press, but arching your back, especially your upper back is what you SHOULD be doing if you want to build pecs. Arching protects your shoulders. Arching increases pec activation If you’re a powerlifter, arching a little bit harder decreases the range of motion which allows you to press more in compe
5.4K viewsApr 15, 2025
FacebookAustralian Strength Coach
The Bench Press Arch (How To Do It, Benefits, Is It Safe) | PowerliftingTechnique.com
The Bench Press Arch (How To Do It, Benefits, Is It Safe) | PowerliftingTechnique.com
May 2, 2019
powerliftingtechnique.com
Mastering the Arch for Better Bench Press Results
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Mastering the Arch for Better Bench Press Results
10.6K viewsNov 1, 2022
TikTokpatrickhongfit
How To Train Arch For Bench Press
7 months ago
powerbeautyfitness.com
The Bench Press Arch — Is it Safe and Effective? | BarBend
Jan 1, 2009
barbend.com
3:42
This Bench Press Form Will Leave You Speechless
287.2K viewsMar 9, 2020
YouTubeOE Fitness
2:04
No arch, no wide grip! The arch in a bench press achieves a number of things that allow you to bench press more weight safely. The most important part of the arch is the upper back. This is called thoracic extension, and this is paired with another movement of the shoulder blades, which is called scapula retraction (pulling your shoulder blades back). This position is what you need if you want to be able to comfortably position your arms in a wide grip for a bench press, and if you’re not archin
73.2K viewsApr 23, 2025
FacebookAustralian Strength Coach
5:43
5 minute masterclass on shoulder and spine position in a bench press 🤓 Most people think arching on the bench press is just a powerlifting trick to shorten the range of motion. That’s the surface level take. The truth is, if you’re a bodybuilder and you’re not arching, you’re leaving pec growth on the table. Your pecs run from your sternum and rib cage to the front of your arm. To grow a muscle, you take it from its longest position to its shortest position under load. When you arch your upper
34.7K views5 months ago
FacebookAustralian Strength Coach
2:55
Bench Press - Arch or no Arch?
4.5K viewsAug 24, 2020
YouTubePriorityStrength
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Why We Arch / How To Arch : Bench Press
365K viewsAug 22, 2017
YouTubeAlan Thrall (Untamed Strength)
0:51
Arching your back while benching is necessary for overall progress with your bench press, not only will your shoulders thank you but so will your chest because you will become much stronger!💪🏽 #bench #arch #form #fyp #foryou #gym #gymtok
58.7K viewsApr 28, 2023
TikTokelisha_allison_
3:40
4 mobility exercises to arch on the bench press | Powerlifting Tips #2
5.9K viewsMay 28, 2017
YouTubeDylan Northcott
3:01
How Much Should You Arch Your Back During Bench Press? - Everyday Fitness Hacks
5 views7 months ago
YouTubeEveryday Fitness Hacks
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Bench Press Arching 101 (Instantly Better Bench)
1.1K views2 months ago
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【Bench Press】Build a STRONG Arch for a Bigger Bench
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YouTubeShinobi_Bench【BenchPress Enthusiast】
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Bench Pressing
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How to Bench Press: Best Setup & Bar Path to Bench More Weight
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Benefits of Arching Your Back During Bench Press
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TikTokjasonandlaurenpak
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Bench Press Form (ARCH OR NO ARCH?)
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YouTubeATHLEAN-X™
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This Bench Press Form Will Make You Cry
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How To Get More Arch for the Bench Press with JM Blakley
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Bench Press – How To Video, Alternatives & More
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fitnessai.com
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Bench Press: Setting Up for a Big Arch
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YouTubeJohn Paul Cauchi
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MartinRiosReels | Your Bench Press Form Is RUINING Your Posture 😨 Why is benching with an arch in your back a bad idea and why should you bench press with... | Instagram
3.2K views4 months ago
Instagrammartinriosreels
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Bench press tutorial for beginners | Mike Rashid
964.9K viewsJul 24, 2018
YouTubeMike Rashid
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Bench Press Set Up and Technique
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YouTubeBrazos Valley Barbell
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