Upper extremity muscle activity and joint loading changes between the standard and powerlifting bench press techniques

The bench press is a common activity found in many exercise regimens. Powerlifters often adopt non-standard techniques to potentially enhance maximal capability. The purpose of this research was to examine muscle activation and joint loading differences between the powerlifting (Arch) and standardised techniques. Twenty experienced male lifters completed lifts at an instructed cadence in the arch and the National Strength and Conditioning Association standard techniques at 25%, 50% and 75% of their self-reported one rep maximum. The arch technique increased latissimus dorsi mean and peak activation (p < 0.0001), generating activation of approximately 13% maximal voluntary contraction, regardless of percentage of the one rep maximum lifted. The standardised technique resulted in integrated shoulder moments that were 8% larger (p < 0.0001). This latissimus dorsi activation paired with decreased shoulder loading in the arch technique likely acts to minimise the amount of time spent in the "sticking region", where most lift efforts fail. It is possible to use this technique to increase latissimus dorsi activation, without increasing overall shoulder loading. The technique-specific differences can be used in performance or rehabilitation-based programmes to increase muscular output of some muscles without increasing overall loading.