Flat Back vs Arched-Back Bench Press
Key differences in strength and muscle activation in trained power-based athletes.
This study by Bartolomei et al., explores the differences in performance and muscle activation between flat-back and arched-back bench press techniques among competitive powerlifters. The research is particularly relevant due to recent changes in the International Powerlifting Federation's regulations, which restrict the degree of arching allowed during competition.
PMID: 38551927
Key Findings
One Repetition Maximum (1RM): The arched-back technique resulted in a higher 1RM than the flat-back technique, with an increase of 4.2 kg (effect size: 0.22). This indicates that lifters can generally lift more weight using the arched-back technique.
Barbell Displacement: The flat-back technique allowed for greater bar displacement at all tested loads (50%, 70%, and 90% of 1RM). The effect sizes ranged from 0.40 to 0.61, suggesting a moderate to large difference in displacement favouring the flat-back position.
Barbell Velocity: Lifters achieved higher mean and peak barbell velocities with the flat-back technique, with increases of approximately 0.052 m/s and 0.068 m/s respectively (effect sizes of 0.42 and 0.27). However, power output did not significantly differ between techniques.
Muscle Activation: Muscle activation for the upper and lower pectoralis major were similar during both techniques. However, the arched-back technique trended toward increased triceps brachii activation.
Practical Takeaways
Technique Selection: Depending on training goals, both techniques can be beneficial. The arched back may be preferable for maximising weight lifted, while the flat back could enhance speed and barbell control.
Training Adaptations: Coaches and athletes can use both techniques to develop different aspects of strength and muscle activation depending on the goal.
Regulatory Compliance: With new regulations requiring a flatter back during competition, athletes must adapt their training approaches to maintain performance under these guidelines while still optimising their lifting mechanics.
In conclusion, this study shows how different bench press techniques affect performance metrics and muscle activation, guiding powerlifters’ training strategies amid evolving competition rules.
Reference
Bartolomei S, Caroli E, Coloretti V, Rosaci G, Cortesi M, Coratella G. Flat-Back vs. Arched-Back Bench Press: Examining the Different Techniques Performed by Power Athletes. J Strength Cond Res. 2024 Jul 1;38(7):1200-1205. doi: 10.1519/JSC.0000000000004778. Epub 2024 Mar 29. PMID: 38551927; PMCID: PMC11188622.