Bar Placement on the Chest:
The optimal bar placement on the chest during a bench press is a subject of debate among strength athletes, coaches, and researchers. However, a common recommendation is to lower the bar to touch the lower part of the sternum or the upper abdominal region. This position offers several advantages:
1. Leverage and Mechanical Advantage:
- Lowering the bar to the lower sternum engages the chest muscles (pectoralis major) more effectively.
- It allows for a more natural range of motion for the shoulder joints.
2. Muscle Activation:
- Touching the bar to the lower sternum ensures optimal activation of the lower and mid-portion of the pectoral muscles.
- It also involves the triceps and shoulders to a balanced extent.
3. Safety:
- Touching the bar too high on the chest may lead to excessive stress on the shoulder joints and may compromise stability.
Thoracic Spine Arching:
Arching the thoracic spine during the bench press involves creating a slight backward curvature of the upper back by engaging the latissimus dorsi and "pulling your chest to the bar." It is important to note that you should not be arching the lumbar spine (lower back). This technique is commonly used among powerlifters and advanced lifters, and it offers several biomechanical advantages:
1. Increased Chest Engagement:
- Arching the thoracic spine brings the chest higher, allowing for a more direct line of force during the lift.
- This engages the chest muscles more effectively by optimizing the angle of the fibers.
2. Reduced Range of Motion for Shoulders:
- Arching the thoracic spine shortens the distance the bar must travel, reducing the range of motion for the shoulders.
- This can be particularly beneficial for lifters with shoulder issues as shown in the study "Upper extremity muscle activity and joint loading changes between the standards and powerlifting bench press techniques" by Cudlip et al. (2022 May). Only the abstract is available for free on the internet, however, if you would like to read the methods I am more than happy to email you a full copy.
3. Improved Stability:
- A slight arch in the thoracic spine creates a more stable base by increasing the contact points between the lifter and the bench.
- This enhanced stability can contribute to improved force production.
4. Transfer of Force:
- The arch facilitates a more efficient transfer of force from the lifter's feet through the legs, hips, and upper back, leading to a more powerful lift.
Considerations and Cautions:
1. Individual Variations:
- The optimal bar placement and thoracic spine arch may vary among individuals based on factors such as body proportions and flexibility.
2. Personal Comfort and Safety:
- While arching the thoracic spine can offer advantages, it's crucial to prioritize personal comfort and safety.
- Extreme arching or discomfort should be avoided to prevent injury.
3. Balance with Leg Drive:
- Thoracic spine arching should be balanced with effective leg drive to ensure a stable and powerful lift.
- The entire body should work in unison during the bench press.
The ideal bar placement on the chest and the use of thoracic spine arching in the bench press depend on individual factors and training goals. Experimenting with different techniques and focusing on proper form, balance, and safety is essential for optimizing performance and preventing injuries. Always consult with a qualified coach or trainer for personalized guidance based on your specific needs and abilities.
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