A 2024 study comparing flat-back and arched-back bench press found that arching allows lifters to press heavier weights—on average 4.2kg (~9lbs) more than flat-back benching. However, the advantage is much smaller than social media often claims. Key Findings: Arched-back benching enhances 1RM strength due to reduced range of motion and greater stability. Flat-back benching leads to higher bar velocity and longer bar path, which may benefit power and hypertrophy. Pec activation is similar in both
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A 2024 study comparing flat-back and arched-back bench press found that arching allows lifters to press heavier weights—on average 4.2kg (~9lbs) more than flat-back benching. However, the advantage is much smaller than social media often claims. Key Findings: Arched-back benching enhances 1RM strength due to reduced range of motion and greater stability. Flat-back benching leads to higher bar velocity and longer bar path, which may benefit power and hypertrophy. Pec activation is similar in both
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