In the powerlifting bench press, lifters aim is to get their chest as high as possible – This is the bench press “arch”.  The mid to lower back is purposely lifted from the bench, so that the upper back, shoulder blades, glutes and upper hamstring are the contact points.

Purpose of the Bench Press Arch

• Reduce the path that the bar has to travel for powerlifting competitions
• Increased stability
• Increased muscle recruitment
• More efficient force transfer

An effective arch position requires good mobility.  Not only that, it requires stability and strength within that range.

Bench Press Arch and Injury

A few common problems we see with our clients:

• Cant get their feet back into position
• Tightness through hip flexors and quadriceps
• Reduced spinal mobility
• Poor leg drive

Lower Back Pain With Bench Press

• Poor lumbar extension mobility
• Reduced spinal extension
• Reduced core bracing
• Feet too far back
• Lifting your glutes from the bench

Shoulder Pain With Bench Press

• Unable to get your shoulder blades as contact points
• Poor scapular retraction
• Reduced lat contraction
• Wide elbow positioning and angle
• Tight through chest (pectorals major) and/or anterior deltoids
• Poor posture (internal shoulder rotation and forward humeral head position)
• Poor thoracic extension

How Physio Can Help

Our East Perth Trained Physio’s have a special interest and experience working with Powerlifters, some have even competed themselves.  We will:

• Assess and treat muscular weaknesses
• Injury assessment and diagnosis
• Addressing the cause of the injury
• Manual therapy or dry needling and other specific injury treatment
• Exercise rehab and return to training plan
• Training modifications to prevent you from stop training
• Helping you remain injury free
• Assess technique optimisation to maximise the weight you can lift

East Perth Trained Physio

Did you know at Trained Physio we have a fully equipped rehabilitation facility?  Check out the details here.  Physiotherapy has several goals including promote healing, reduce pain, avoiding aggravation, optimising physical function and global strengthening to restore normal movement patterns.  To see how I can help you BOOK ONLINE TODAY

Written by: Olivia Strelein

BSc. Physiotherapy (Honours)
BSc. Exercise and Sport Science
Personal Trainer