10/01/2026
WHY are YOU STILL doing FLAT BENCH? 🤔
If YOU ARE then I salute you FOR NOT being INFLUENCED by the BS out there 👏👏
This article continues from my earlier post, which concentrated on a few of the "Banned" Exercises within the Industry.
Prohibited, not by experts with the necessary knowledge and experience, but by online "know-it-alls" with no credentials, who are merely keyboard warriors.
In this post, I aim to address a few points about the "Flat" Bench Press, as I've noticed these topics frequently appearing on social media.
*The Flat Bench Press should be banned
*The debate over Arching or not
Ban the Bench Press!!!!
This point makes me laugh.
The Bench Press is one of THE 3 Powerlifts (along with the Squat and Deadlift) and is a Compound exercise for building size, strength or power in the Chest.
SO why is it being banned by the Online Brigade?
Well, because supposedly it puts too much strain on the Shoulders, can cause Impingement where the elbows flare out too much and thus can damage (here it is again) - the Rotator Cuff!
My response to this is, 'well you're talking sh*te'.
Every exercise comes with a degree of risk to injury IF you're not coached on how to do it correctly or if the Load is not suitable for the individual.
The correctness of the lift is determined by proper hand spacing, the initial position before lifting the bar off the bench, the starting position before descending with the eccentric phase, and the concentric push to the final position.
While elbow position is crucial, having good shoulder mobility, scalpular retraction locked in and strong anterior deltoids allows for flared elbows, which then actually puts more emphasis on the chest.
I believe this issue arises from the misinformation spread by influencers, claiming that if your program includes enough pressing movements, there's no need to specifically target the Anterior (Front) Deltoid.
The Anterior Deltoid is the smallest and least strong of the three shoulder heads, yet it plays a crucial role as a Fixator in all pressing exercises. It helps stabilize the shoulder, allowing the Primary mover (the Pectorals) to work through the three Ranges of Motion. Consequently, this places considerable stress and pressure on this smaller Deltoid.
If your Bench Press weakness lies in your shoulders, focus on strengthening the Anterior Deltoids within your shoulder routine. Ignore influencers, their groupies and resist the urge to join the "Ban the Bench"trend!
To Arch or not to Arch!?
There seems to be a lot of debate online at the moment about whether arching should be allowed. Is it good, is it bad? But the main point of WHEN it should be used seems to be the most contentious point.
Not a lot of people know this but the Arch was first used by a former British Powerlifter called Ron Collins in the 1970's. He came up with this hack to help increase his 1RPM by up to 5-10kg IN COMPETITION.
Hence it should always be referred to as the Collins Arch.
It was NEVER intended for use in regular training as part of a strength or power Meso-Cycle, and definitely not in a pre-competition phase.In Powerlifting, the Arch is allowed to maximise the 1 Rep Max (1RPM) IN COMPETITION, as long as the Glutes & Shoulders remain planted to the bench and the elbows come down past the shoulders to green light a FULL Rep.
Anyone that understands Overload and Progression would understand that if you are using the Collins Arch continuously through out your training cycle then HOW is it going to benefit you come competition day?
The Collins Arch should only be used when testing your 1RPM in training, and also in readiness for competition to familiarise with the positioning and the bar trajectory.
Yes, by Arching it lessens the Range of Motion but for Powerlifting it serves this purpose.
In bodybuilding (or any other form of training) however, a flat back to the bench is essential for building that foundational strength and power, as well as for help in maintaining lower back strength and health.
Continual arching through training, especially 'exaggerated' arching like I see Online is a one way trip to A&E with a snapped Vertebral Disc.
The notion of arching during regular training as the proper bench technique is gradually infiltrating Influencer nonsense! Their followers are buying into it, applying it, and then spreading it across social media like a virus.
So should we Arch?
YES if you are a Powerlifter in competition.
For the rest of us it is a resounding NO.....
