Flat-Back vs. Arched-Back Bench Press: Examining the Different Techniques Performed by Power Athletes

Area of Science:

• Sports Science
• Biomechanics
• Strength and Conditioning

Background:

• The International Powerlifting Federation recently updated bench press (BP) regulations, prohibiting accentuated dorsal arches.
• This change necessitates an understanding of the biomechanical and physiological differences between flat-back and arched-back BP techniques.
• Competitive powerlifters need guidance on technique selection based on performance parameters.

Purpose of the Study:

• To compare the flat-back and arched-back BP techniques in competitive powerlifters.
• To analyze differences in 1-repetition maximum (1RM), barbell displacement, velocity, power, and muscle excitation.

Main Methods:

• Fifteen highly resistance-trained individuals performed flat-back and arched-back BP at 50%, 70%, and 90% of their respective 1RM.
• Measurements included 1RM, barbell displacement, mean and peak barbell velocity, power output, and electromyographic (EMG) activity of pectoralis and triceps brachii.
• Participants performed each lift with maximal intent to accelerate the barbell.

Main Results:

• The arched-back BP yielded a significantly greater 1RM (+4.2 Kg).
• The flat-back BP demonstrated greater barbell displacement and higher mean (+0.052 m·s⁻¹) and peak (+0.068 m·s⁻¹) velocities.
• Barbell power output did not differ significantly; pectoralis muscle excitation was similar, while triceps brachii activation showed a trend towards higher activation in the arched-back BP.

Conclusions:

• The flat-back BP technique may enhance barbell velocity, beneficial for dynamic efforts.
• The arched-back BP technique supports a higher 1RM, potentially advantageous for maximal strength.
• Both BP techniques can be valuable tools for powerlifters, with technique selection depending on specific training objectives.