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Arched Bench Press – Should you do it?

Arched Bench Press – Should you do it?
8th May 2018 James Burroughs

Arched Bench Press. Should you do it ?🤷🏻‍♂🤯

This is a tricky one to answer and is more based on preference ❌✅

Many people are for and against this technique. But let’s take a look at the pro’s and cons of this technique 🤯


– Lumbar & thoracic vertebrae are safest when arched (slightly)

– Greater use of the lower fibres of the pec major

– Safer for glenohumeral joint (shoulder)

– Gives upper back a solid base


– Places stress on sacroiliac joint

– Doesn’t use full range of motion

– Higher risk of wrong technique and possibly injury

– Stress on spine if the arch is excessive

– Makes the lift more of a full body workout which may reduce your rest day and take focus away from chest

– This ‘arched’ strength will not transfer to other lifts or your sport, resulting in ‘lost’ strength

So, it can be safe and dangerous depending on your knowledge and lifting experience. However this is not a technique I use with my athletes and here’s why⛔

Arching your back requires the athlete to lift this weight through less range of motion. I always encourage my athletes to lift through full range of motion to stress the muscle to its max and ensure good technique and habits 🎯

The extra weight lifted when arching your back is lost when working on other exercise as you cannot use this arched method for everything. Also most sports will require you to work with full range of motion therefore this extra strength will be lost 👎🏻

Having said this, this is purely based on preference. Always go with what you’re comfortable with. As long as you maintain good technique you won’t put your health at risk ✅

Hope you have found this post useful. If you have any questions regarding this topic feel free to drop me an email.

Have an awesome week everyone 😎😁✅


Toby Wood – BSc / MSc Strength Coach