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You re actually reducing your risk of injury.
Bench press form arch back. Improve your arch by strengthening your mid back and performing specific drills to increase mobility. Before diving into the arched bench press form we ll take a brief look at the history of the bench press. For your shoulders sake arch your back when you bench press.
In this bench press form analysis we ve established that the best way to bench for the purposes of powerlifting the way that both minimizes range of motion and the relevant leverage on the system includes as wide of a grip as possible and as big of an arch as possible. Before you start hammering out heavier bench presses arched back or otherwise syatt advises caution. Although you don t really need anything other than your own body in order to do a bench press there are specific pieces of equipment you can use to make your bench press safer and more effective.
Arching your lower back to an extreme degree while squatting or deadlifting is a bad idea. Your spine is not axially loaded. A 2009 article in iron man magazine makes a link between the bench press s beginnings.
One way to arch your back is to get your feet behind your hips but the farther the legs go back the tougher it is to transfer leg drive into the bench without your butt leaving the bench. The bench press arch is a safe technique if your shoulders and pelvis are anchored into the bench press properly and your position doesn t change while lifting the weight. Therefore arch lifters are substituting decreased rom for less leg drive but leg drive is likely to have a better transfer to other activities outside of the bench press.
A strong safe bench press requires core stabilization but because you re lying on your back it doesn t foster the necessary stability in your abdominal back and hip muscles.
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