Vertical and horizontal barbell kinematics indicate differences in mechanical advantage between using an arched or flat back posture in the barbell bench press exercise

Abstract

Employing an arched back posture during the bench press exercise is increasingly popular. Vertical displacement of the barbell is commonly believed to be the key difference influencing strength performance between an arched and flat back bench press technique. However, comparisons between these back postures using a free weight barbell are lacking. Directly comparing performance between each posture is confounded by many variables such as proficiency and fatigue. This investigation aimed to investigate whether changing back posture alone can influence barbell kinematics, to indirectly assess potential performance differences. Twenty males performed one repetition of the bench press exercise using either an arched or flat back posture, at 25%, 50% and 75% of their one repetition maximum, in a repeated measures study design. Statistical significance was considered at p < 0.05. Changing back posture alone, reduced vertical displacement (approximately 11% average difference across all load conditions) and barbell to glenohumeral joint moment arm (approximately 20% difference) in the arched posture compared to the flat posture. These changes occurred without any specific cueing of the barbell motion and may increase the potential for lifting higher loads and decrease cumulative joint exposure. Additional cueing and training may be required to maximize the mechanical advantage available with each back posture. The arched posture appears to have an increased potential for further improvements in vertical displacement and moment arm through specific cueing. Future comparisons should consider if each back posture’s potential mechanical advantage has been maximized when assessing differences between techniques.