Dorsal Arch in the Flat Bench
New Rules, Benefits and Disputes
Are you sure you are doing the flat bench the right way?
If you frequent a gym or follow the powerlifting world, you will certainly have seen athletes performing the flat bench with a strong back arch. But is this technique really useful? Is it safe? And most importantly: with the new competition rules, is it still allowed?
Today we look at the arched-back bench press, the new regulations of the International Powerlifting Federation (IPF) and what the science says about strength, hypertrophy and performance.
What is the arched-back technique and why is it used?
The arched-back bench press is a technique popular in powerlifting and also adopted by many amateurs. It consists of accentuating the curve of the lower back and expanding the rib cage to reduce the distance the barbell has to travel.
Why is it used?
- It allows more weight to be lifted, reducing the range of motion (ROM).
- Improves movement stability through increased activation of the back.
- It reduces stress on the shoulders, as the barbell travels less.
However, the extreme use of this technique has raised much controversy, leading the IPF to introduce new rules to limit it.
The New IPF Rules on the Flat Bench
ipf regulationFrom January 2023, in powerlifting competitions the lift is not considered valid if the elbows do not drop below the shoulder line at the end of the eccentric phase (descent).
Why this rule?
The aim is to prevent extreme back arches, which excessively reduce the movement of the barbell, turning the bench press into a purely technical exercise rather than a strength exercise.
This changed the strategies of many athletes and brought back a more neutral technique: the flat-back bench press.
Comparison of Arched-Back and Flat-Back
The flat-back bench press is the traditional version of the bench press, performed with a flatter back and the five contact points firmly on the bench (head, shoulder blades, upper torso, buttocks and feet).
What does science say?
Several studies have compared the two techniques and have shown important differences:
- Muscle activation: Pectoral stimulation is similar between the two techniques, but with the arched-back there is greater activation of the triceps (especially the lateral bundle).
- Maximum force: The arched-back technique allows higher loads to be lifted than flat-back.
- Speed of the lift: With lighter loads (50% of the maximum), the flat-back allows greater speed and power of the barbell.
BENCH & POWERLIFTING
58,71€ FEES and TAXES NOT INCLUDED
Weightlifting/Powerlifting barbells
398,03€ FEES and TAXES NOT INCLUDED
What Technique Should You Use?
It depends on your goals!
✅ If you want to maximise the load (e.g. if you do powerlifting), arched-back is more effective, but you have to consider the new rules if you compete.
✅ If you aim to develop power and explosiveness (e.g. if you are an athlete in sports such as shot put or rugby), flat-back might be the best choice.
✅ If your goal is hypertrophy (increasing muscle mass), both techniques are valid, as the muscle activation is similar.
Conclusion - What is your choice?
The flat bench is one of the most iconic and discussed exercises in the fitness world. Knowing the different techniques will help you choose the one best suited to your goals and avoid mistakes.
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