Hugdal wore wrist wraps, a lifting belt, and a single-ply bench press shirt for stability during her record-breaking bench press. The athlete’s new World Record in the +84-kilogram class is an extension of her own mark from the 2022 IPF Equipped World Championships, surpassing it by 5.5 kilograms (12.1 pounds). The IPF distinguishes between single lifts and full-competition lifts in its official record database. Hugdal has her name written under both descriptors. With Hugdal having turned 40 recently, the press is also a Masters 1 (ages 40-49) World Record. A video of the competitor’s monumental strength feat is featured below via the official Instagram page of the IPF.

In the context of her overall bench-pressing performance, Hugdal actually matched her previous World Record on her second attempt. She then vied for the new milestone and locked it out with ease, if the video of her accomplishment is any indication.

Here’s an overview of Hugdal’s bench press performance at the 2023 EPF Equipped Bench Press Championships:

Hildeborg Hugdal (+84KG) | 2023 EPF Equipped Bench Press Championships Performance Rundown

• First attempt: 222.5 kilograms (491 pounds)
• Second attempt: 230 kilograms (507 pounds) 
• Third attempt: 235.5 kilograms (519 pounds) — IPF Equipped World Record

Hugdal is used to astonishing achievements on sanctioned lifting platforms. The Norwegian athlete has over 20 years of competitive powerlifting experience with a variety of Norwegian, Danish, European, and World titles to her name. In a competitive career with over 90 appearances dating back to January 1998, the prolific Hugdal has lost on just 26 occasions.

Hugdal is the defending +84-kilogram IPF Equipped World champion. The veteran athlete will likely defend her title at the 2023 iteration, which will take place on November 13-18, 2023, in Druskininkai, Lithuania.

The post Hildeborg Hugdal (+84KG) Bench Presses Equipped World Record of 235.5 Kilograms (519.1 Pounds) appeared first on Breaking Muscle.

Kolb wore a lifting belt, wrist wraps, and a custom bench shirt to support his remarkable milestone. Kolb initially made two unsuccessful attempts at the bench press mark before pushing through to break the record on his third and final try. It did not come without a challenge as Kolb seemingly struggled to lift his loaded barbell up off his chest in a clip of the lift.

With Kolb’s equipped bench World Record in the account, here’s an overview of the current equipped World Record for each of the staple exercises in powerlifting:

All-Time Powerlifting Equipped World Records

• Squat — Nathan Baptist (595 kilograms/1,311.7 pounds)
• Bench Press — Jimmy Kolb (635.4 kilograms/1,401 pounds)
• Deadlift — Andy Bolton (457.5 kilograms/1,008.6 pounds)

Here’s a rundown of the athlete’s all-time equipped competition bests:

Jimmy Kolb | All-Time Equipped Competition Bests

• Squat — 410 kilograms (903.9 pounds)
• Bench Press — 635.5 kilograms (1,401 pounds) — Heaviest Lift In Powerlifting History and All-Time World Record
• Deadlift — 317.5 kilograms (700 pounds)
• Total — 1,093.1 kilograms (2,410 pounds)

Beyond a penchant for incredible, jaw-dropping lifts, Kolb is similarly prolific in overall competitions. After notching the win in the 140-plus kilogram class at the 2023 IPA Tri-Star Bash, the athlete has now emerged triumph in 42 of 51 career contests dating back to April 2009, per his page on Open Powerlifting.

In his Instagram, Kolb was appropriately humbled by his achievement and all the people who have helped him along his strength journey.

“1,400 pounds, we did it,” Kolb wrote. “The number of people I have in my corner that are genuinely good humbles me and this absolutely wouldn’t have happened without them. Thank you.”

Featured image: @kolbstrong on Instagram

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On July 22, 2023, the administrator of Mica’s Instagram account shared an update on his latest exploits as a 56-kilogram competitor. A clip from the 2023 USA Powerlifting (USAPL) Barbell Brigade Open features Mica squatting 80 kilograms (176.3 pounds), bench pressing 42.5 kilograms (93.7 pounds), and deadlifting 90 kilograms (198.4 pounds). According to the caption of the post, all of the top lift stats are all-time raw competition PRs for Mica. At the time of this writing, while shining with strength milestones, it is unclear how Mica fared in the overall competition. The same clip does show Mica receiving a medal, but the distinction wasn’t specific.

In terms of assistive equipment for his lifts, it doesn’t appear Mica needed much help, who weighed in at 53.4 kilograms (117.7 pounds) during the contest. Mica didn’t wear a lifting belt or wraps for any of his top lifts. Knee sleeves for his squat were the extent of his additional equipment. Mica achieved his top deadlift pull from a conventional stance while utilizing a mixed grip. He competed in the contest beltless and raw, adding to his mystique as a rapidly-developing powerlifter.

Notably, the athlete locked out all nine of his allotted attempts.

Here’s an overview of Mica’s performance at the 2023 USAPL Barbell Brigade Open:

Jordan Mica | 2023 USAPL Barbell Brigade Open Top Stats

• Squat — 80 kilograms (176.3 pounds) | All-Time Competition Best
• Bench Press — 42.5 kilograms (93.7 pounds) | All-Time Competition Best
• Deadlift — 90 kilograms (198.4 pounds) | All-Time Competition Best
• Total — 212.5 kilograms (468.4 pounds) | All-Time Competition Best

Mica, whose parents choose not to have him lifting year-round, apparently had a different approach to his pre-competition training. The caption of Mica’s competition post dictates that the athlete participated in wrestling and jiu-jitsu in addition to spending quality time with barbells, refining his technique. Such a “balanced” preparation process appears to have benefitted Mica’s strength prospects to a personal boundary-breaking degree.

When considering that Mica doesn’t practice strength-training year round, it becomes easier to see his ceiling as a powerlifter. For an athlete of any age to showcase this much strength despite only specific periods where he actually lifts weights is an excellent sign of his long-term prospects. Time will only tell for Mica, but these are the kinds of happenings usually only derived from the career of an established powerlifting star.

Featured image: jordan_mica on Instagram

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In a stacked SC field featuring Mitchell and various World’s Strongest Man (WSM) champions like Mitchell Hooper (reigning, 2023), Tom Stoltman (2021-2022), Oleksii Novikov (2020), and the contest’s eponymous competitor, Brian Shaw (2011, 2013, 2015-2016), the 26-year-old Nakonechnyy still figures to be a dark horse contender for the title. Winning an event like the Bench Press — its presence in the 2023 SC event catalog is why Nakonechnyy is polishing it up — would go a long way toward his chances.

As an athlete still relatively young in a strongman context, Nakonechnyy put himself on the map when he won the 2022 Giants Live World Open (GLWO) title. Nakonechnyy’s triumph was notable given that he beat other notable strongman superstars like Hooper, Novikov, and 2023 Giants Live Strongman Classic (GLSC) champion Evan Singleton. However, a knee injury suffered at the 2023 Arnold Strongman Classic (ASC) robbed Nakonechnyy of the opportunity to build on his success with two major contests from the 2023 strongman season. At the time of this writing, it is still unclear what the extent and nature of Nakonechnyy’s injury was.

Rather than make his respective debuts at the 2023 Europe’s Strongest Man (ESM) and the 2023 WSM, Nakonechnyy was forced to withdraw from both competitions and take the time to recuperate to full strength. After a recent third-place podium appearance at the 2023 Pahlavon Mahmud Strongman Grand Prix (PMSGP), it seems Nakonechnyy is prepared to raise his profile again in a contest with a bigger reputation like the 2023 SC.

Here’s an overview of the current 2023 SC roster and the complete list of competitors Nakonechnyy will have to overcome in his debut at the contest:

2023 Shaw Classic Roster

• Trey Mitchell (United States) — Reigning two-time Champion
• Brian Shaw (United States) — 2022 runner-up
• Mitchell Hooper (Canada) — 2022 third place
• Tom Stoltman (United Kingdom)
• Luke Stoltman (United Kingdom)
• Oleksii Novikov (Ukraine)
• Bobby Thompson (United States)
• Adam Bishop (United Kingdom)
• Graham Hicks (United Kingdom)
• Pavlo Nakonechnyy (Ukraine)
• Thomas Evans (United States)
• Maxime Boudreault (Canada)
• Kevin Faires (United States)
• Aivars Šmaukstelis (Latvia)
• Evan Singleton (United States)
• *Gavin Bilton (United Kingdom) | *Replaces Mateusz Kieliszkowski

According to his resume on Strongman Archives, Nakonechnyy has typically fared well in competition debuts during his young career. In seven first-time appearances at respective strongman contests, including his win at the 2022 GLWO, Nakonechnyy can boast six top-five finishes. Such a precedent could bode well for the athlete at the 2023 SC.

In a competition loaded with superstars like the 2023 SC, Nakonechnyy faces a tall order to make a mark. If he is indeed back to all cylinders firing, a Colorado success story for this youthful Ukrainian dynamo probably shouldn’t be viewed as a surprise.

Featured image: @pavlo_nakonechnyy on Instagram

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On July 12, 2023, Hooper appeared in a video on 2016 Europe’s Strongest Man (ESM) Laurence Shahlaei’s YouTube channel, where he documents part of his preparation for the 2023 Shaw Classic (SC). The contest takes place on August 19-20, 2023, in Loveland, CO. Shahlaei helps train Hooper in the video, and the workout has Hooper polishing up his bench press, log lift, sandbag throw, and chest press. At the approximate 13:10 mark of the video below, Hooper successfully locks out a 210-kilogram (463-pound), three-rep bench press for a new personal record (PR).

There is a completely bench press-centric event at the 2023 SC, making Hooper’s display of an upper-body milestone an excellent sign for his chances in the competition. In the sole SC appearance of his career in 2022, the strongman finished in third place to two-time defending champion Trey Mitchell (2021-2022) and the contest’s legendary eponymous competitor, Brian Shaw (second place).

Per Hooper, the bench press hasn’t usually been one of his strengths in the past.

“I’m probably the most nervous about this one (the Bench Press event) at the Shaw Classic,” Hooper explained. “I don’t think I’m a good bench presser. I think a lot of my overhead strength comes from my legs.”

Hooper had a three-contest winning streak to start the 2023 strongman season that was snapped with a third-place result at the 2023 Giants Live Strongman Classic (GLSC). The athlete will undoubtedly be seeking an emphatic way of putting himself back into the winner’s column at the 2023 SC. A Hooper win would also notably keep the iconic Shaw from a triumph in his last-ever strongman competition.

Hooper didn’t appreciate falling short at the 2023 GLSC:

“The longer the third place [at the 2023 GLSC] sits with me, the longer I [expletive] hate it,” Hooper said. “Losing really doesn’t really sit right with me.”

Here’s the roster of strongman competitors at the 2023 SC, including Hooper:

2023 Shaw Classic Roster

• Trey Mitchell (United States) — Reigning two-time Champion
• Brian Shaw (United States) — 2022 runner-up
• Mitchell Hooper (Canada) — 2022 third place
• Tom Stoltman (United Kingdom)
• Luke Stoltman (United Kingdom)
• Oleksii Novikov (Ukraine)
• Bobby Thompson (United States)
• Adam Bishop (United Kingdom)
• Graham Hicks (United Kingdom)
• Pavlo Nakonechnyy (Ukraine)
• Thomas Evans (United States)
• Maxime Boudreault (Canada)
• Kevin Faires (United States)
• Aivars Šmaukstelis (Latvia)
• Evan Singleton (United States)
• *Gavin Bilton (United Kingdom) | *Replaces Mateusz Kieliszkowski

Of the overall 2023 SC roster, Hooper figures to be one of the favorites alongside Mitchell and Shaw. Dark horses might include former two-time WSM champion Tom Stoltman and 2020 WSM champion Oleksii Novikov.

No matter what happens at the 2023 SC, Hooper has firmly established himself as a household name in strongman. Part of what makes him so great is that he will likely push full throttle for another victory regardless of a well-earned reputation.

Featured image: Big Loz Official on YouTube

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During the 2023 IPF World Classic Powerlifting Championships, which took place from June 11-18, 2023, in Valletta, Malta, Sitko scored a 153-kilogram (337.3-pound) raw bench press on her second attempt. While Sitko would come in second place in the 76-kilogram Open class to rival Karlina Tongotea, the mark is officially an Open and Junior IPF World Record in the 76-kilogram division. The press eclipsed Sitko’s own previous World Record in both divisions when the athlete lifted 146 kilograms (321.8 pounds) at the 2023 Sheffield Powerlifting Championships.

A powerhouse of strength at just 20 years old, the bench press is undoubtedly Sitko’s calling card. According to the IPF database, not only does the athlete possess both the Open and Junior IPF World Record bench press in the 76-kilogram category, that is also the simultaneous case for the 84-kilogram division where Sitko has complete upper-body dominion.

In addition to her bench press milestone, Sitko recorded a 240-kilogram (529.1-pound) raw deadlift for an IPF Junior World Record in the 76-kilogram class. The powerlifter’s final raw total of 590.5 kilograms (1,301.8 pounds) was also an IPF Junior World Record. The athlete’s top squat was 197.5 kilograms (435.4 pounds). Here’s an overview of Sitko’s best stats from the 2023 IPF Worlds:

Agata Sitko (76KG) | 2023 IPF Worlds Top Stats

• Squat — 197.5 kilograms (435.4 pounds) | 
• Bench Press — 153 kilograms (337.3 pounds) | IPF Open and Junior World Record
• Deadlift — 240 kilograms (529.1 pounds) | IPF Junior World Record
• Total — 590.5 kilograms (1,301.8 pounds) | IPF Junior World Record

To date, Sitko has now won 13 individual competitions, some of which were where she competed as both an Open and Junior athlete. When factoring in her name all over the IPF World Record books, that is quite the rap sheet to possess for any established strength titan.

At the time of this writing, it’s unclear where and when Sitko will bring her talents to a sanctioned lifting platform again. The athlete clearly makes it a point to travel worldwide to showcase her excellence with a barbell in hand. For the most part, this young star hasn’t failed in her mission.

Featured image: @theipf on Instagram

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Whether it’s right or wrong, when most people think about “chest muscle” or “upper body training”, they think about the bench press. And when they’re ready for some variety, forget about dumbbell benching. They’ll often stick with a big barbell lift and hit up its companion — the incline bench press.

Despite the fact that these lifts may be at risk of being overhyped or oversaturated, they’re still both great and highly effective training options when it comes to adding strength and muscle to your upper body. Depending on your goals and your starting point, they’re actually worth a place in the right program.

Both exercises make it easy to gauge progress and see consistent results. But if you really want to get the most from them, you need a thorough understanding of what makes these two basic chest-builders different, what unique benefits they each offer, and you’ve got to know how to perform them effectively.

Incline Bench Press and Flat Bench Press

• Exercise Differences
• Exercise Similarities
• How to Do the Incline Bench Press
• How to Do the Flat Bench Press
• How to Program the Right Bench Press for Your Goal

Differences Between the Incline Bench Press and Flat Bench Press

To be thorough, it’s important to understand that the differences go beyond just using a slight angle. Each exercise is its own muscle-building monster and requires an understanding of what it can, or cannot, offer.

Muscle Recruitment 

The flat bench press and incline bench press are both upper body presses that bear load for the shoulder joint and attached muscles. Being on an incline and pressing relatively closer to an overhead position will recruit a bit more of the clavicular pectoralis muscles (“upper chest”). (1) In comparison, the flat bench press will involve a bit more of the sternal pectoralis (mid or “lower” chest).

Incline pressing will recruit more of the deltoids (shoulders) — especially the front deltoids — compared to a flat bench press. Again, this is due to the arm angle relative to the body. This shoulder recruitment can be greater or lesser depending on the angle of the incline. A higher incline bench press will be more deltoid-dominant compared to a lower incline bench press. (2)

Joint Stress 

Both of these lifts are bench press variations, and both will generally involve much of the same efforts. However, the incline bench press will be a bit more biased toward the shoulder joint and more contingent upon overall shoulder health. 

Not only does the incline bench press bring your shoulder into a greater degree of extension at the bottom of each rep, but it also finishes each rep in more of an overhead position. For many lifters, this will be more taxing on the rotator cuff and shoulder joint, which is already a relatively limited in its stability compared to other joints. 

Bench Angle and Arm Position 

The flat bench press — the more popular and glamorized of the two lifts — is performed while lying horizontally on a flat bench. A lifter will likely have the capability to move a bit more weight due to the body’s orientation relative to the barbell and its path.

The incline bench press is performed on a bench that’s typically inclined to 45-degrees. This angle is fixed for incline bench stations, however it can be higher or lower if you’re using an adjustable bench placed in a squat cage, a Smith machine, or another customizable setup.

Since your torso is, as expected, more inclined during the incline bench press, your arm and shoulder position will be more flexed (closer to an overhead position) during the movement. In comparison, the flat bench press will ask more of a healthy shoulder capsule to lift the weight through a full range of motion.

Hand Position and Grip Width

Many find that using a slightly narrower grip on the flat bench press compared to the incline bench press is not only more comfortable, but also friendlier to their shoulder joints. The closer your upper arms remain to your torso, the easier it is to protect the relatively delicate shoulder joint while moving deep into extension through bottom-end ranges.

Because these bottom-end ranges are more exaggerated on the incline, as your elbows can move far below your body, using a slightly wider grip with the incline press can help prevent the elbow from traveling too far below the body’s line. That can sometimes mean stopping a couple of inches shy of an “ideal” bar-to-chest range of motion.

Seat Position and Footing

The incline bench press will have a much deeper seated position. This will be significant and noticeable, especially for taller lifters or those with relatively longer legs.

This can affect things like foot placement relative to your body and floor drive. It may not be quite as easy to achieve a “tucked” position when incline bench pressing. Because leg drive is reduced, the incline bench press is slightly more dependent on the force produced from the upper body alone. In contrast, the flat bench press can benefit from increased total-body tension created by a strong leg drive.

Point of Contact on the Body

Due to the differences in torso angle, even though the vertical line of the bar remains consistent, the point of contact on your body will indeed be different. In both lifts, the goal should be to maintain a vertical forearm so your elbow always remains under the bar at the bottom of the rep and your straight arm is under the bar at the top.

Doing this while changing the torso angle from one lift to another means the bar will most likely make contact somewhere around the mid-chest line during the flat bench press (depending on your arm length) and somewhere around your collarbones with the incline bench press. The incline pressing position may also result in slightly more outwardly flared elbows due to the higher point of contact.

Similarities Between the Incline Bench Press and Flat Bench Press

As founding members of the barbell bench press family, both the incline and flat bench press share several major similarities.

Horizontal Push Pattern

By classification, both the flat and incline bench press belong to the same movement pattern known as “horizontal pushing.” Both exercises focus on your upper body and both use your shoulder capsule as the primary load-bearing joint.

To some degree, your chest, shoulders, and triceps will be key players from a muscular perspective, even though the bench angle will determine the degree to which each muscle is recruited — as explained earlier.

Total Body Involvement 

From a technique standpoint, the incline bench press and flat bench press both require focus to keep the bar path relatively vertical and perpendicular to the floor.

That involves setting a “target” in the same place on the ceiling for every repetition. It also involves placing tension throughout your entire body, including your upper back, glutes, and quads. One cue that proves invaluable for both lifts is “Aiming to “driving your feet into the floor,” especially as weight becomes heavier.

Available Variations

In both the incline bench press and the flat bench press, the opportunity exists to use kinds of barbells, like a neutral-grip football bar or cambered bar. Both movements can also be performed with different apparatus such as dumbbells or kettlebells to suit a lifter’s preferences or needs.

Furthermore, even if using a traditional barbell, there are options to add bands or chains to the bar. This will change the resistance profile to favor certain portions of the lift without altering basic setup or technique. 

How to Incline Bench Press

The majority of cues for each type of bench press are virtually transferable. The most significant difference with the incline bench press is a change in the point of contact between the bar and your body.

Otherwise, you’ll find a similar checklist between the two movements. Regardless, be sure to treat the incline bench press as its own exercise and don’t try to simply copy “flat bench press technique using an incline bench.” Perform an incline bench press properly and deliberately.

• Set up the bench pad and rack so your eyes start under the bar.
• Assume four points of contact — feet on the floor, glutes on the bench, upper back on the bench, and head on the bench.
• Create a “tucked” position — pulling your feet toward your glutes and planting your toes into the ground.
• Grab the bar at a comfortable width that keeps your forearm vertical during the movement.
• Drag the bar out, rather than “lifting” it, into a starting position over your eyes. Remember, it’s an incline so the bar should start and finish over your eyes rather than over your shoulders.
• Lower to a full range of motion, toward your collarbones, without bouncing in the bottom position.
• Remain tight and drive your feet into the ground as you exhale and press the weight up.

How to Flat Bench Press 

Some lifters take the bench press for granted, assuming that “they know how it’s done” or that it can’t be too complicated because everyone does it. Unfortunately, that approach often leads to bad shoulders, poor strength gains, and limited muscle growth.

Exactly because it’s popular, and because it has so many potential physical benefits, is why the flat bench press should be performed properly.

• Lie on the bench so your eyes start under the bar. If possible, adjust the bar hooks to start roughly six inches below full lockout to allow a good unrack.
• Assume four points of contact — feet on the floor, glutes on the bench, upper back on the bench, and head on the bench.
• Pull your shoulder blades together to get tight in the upper back and allow your lower back to create a natural arch.
• Create a “tucked” position — pulling your feet toward your glutes and planting your toes into the ground.
• Grab the bar at a comfortable width that keeps your forearm vertical during the movement.
• Drag the bar out, rather than “lifting” it, into a starting position over your shoulders.
• Lower to a full range of motion, ideally reaching your mid-chest, without bouncing in the bottom position.
• Remain tight and drive your feet into the ground as you exhale and press the weight up.

When to Do the the Incline Bench Press vs. Flat Bench Press

Though these lifts are potentially bordering on overuse in the classic gym community, they still have utility in a training program for both general lifters and athletes. Training the horizontal pushing pattern with either the incline bench press or flat bench press can be highly effective, especially if you employ loading variety like dumbbells, neutral-grip barbells, chains, or bands.

When pressing strength and muscular development is the goal, and a novice or intermediate lifter has no major history of shoulder trauma, the bench press and incline bench press can be placed into the routine.

Since training this pattern (particularly for strength) is a higher-output, CNS-based movement, program them earlier in a workout session rather than later, so they can be trained before fatigue sets in. Alternatively, if the lifts are being performed for relatively higher rep ranges (10 to 12 reps or more), either movement can efficiently be programmed later in any given workout.

However, because the incline bench press is inherently more strenuous on the shoulder joint, it’s a poor choice for very heavy, low-rep programming. If your ultimate goal is upper body pressing strength, the flat bench press is be the preferred choice.

While both movements can be ideal for beginners and intermediate lifters, neither might actually be the best choice for very experienced lifters. The further along a lifting journey a you get, the more you might realize the incline bench press and flat bench press, performed with a typical barbell, aren’t exceptional for building muscle beyond a certain point.

Other exercises may create relatively less stress on the shoulder joint, while doing a more efficient job of isolating the chest, based on the actual biomechanical function of the shoulder and muscle action of the pectoralis. Dips are a top contender in that regard.

If awesome chest development is the name of the game, some variety outside these two bench press variations will eventually become necessary, and that’s important to know. Employing that kind of variety will also likely have your shoulders thanking you over time.

Pick Your Press

Whether you’re looking to boost your pressing power or build a serious set of pecs, either bench press variation can play a role in your training plan. Don’t rely solely on engrained habits or some long-running “tradition” of emphasizing the flat barbell bench press if it isn’t the most effective tool for your personal goals in the gym. Take an objective look at which barbell chest exercise really suits your needs, and then start discovering better results.

References

1. Rodríguez-Ridao, D., Antequera-Vique, J. A., Martín-Fuentes, I., & Muyor, J. M. (2020). Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise. International journal of environmental research and public health, 17(19), 7339. https://doi.org/10.3390/ijerph17197339
2. Campos, Y. A. C., Vianna, J. M., Guimarães, M. P., Oliveira, J. L. D., Hernández-Mosqueira, C., da Silva, S. F., & Marchetti, P. H. (2020). Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. Journal of human kinetics, 75, 5–14. https://doi.org/10.2478/hukin-2020-0033

Featured Image: Hryshchyshen Serhii / Shutterstock

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To help him with this new milestone, the younger Nicholls was spotted by his father, Chad. The senior Nicholls is a renowned bodybuilding trainer and nutritionist, perhaps most famous for his diligent work with eight-time Mr. Olympia (1998-2005) Ronnie Coleman and former two-time Mr. Olympia (2020-2021) Mamdouh “Big Ramy” Elssbiay. It appears his son is continuing to live up to an illustrious family name in strength sports — his mother, Kim Chizevsky-Nicholls, is a four-time Ms. Olympia (1996-1999).

Based on the tenor of Nicholls’ lift, an achievement like this might have almost been inevitable. In fact, a general perusal of Nicholls’ Instagram page will provide evidence that the athlete has been steadily but surely working on his bench press in recent months. For example, in late November 2022, Nicholls achieved his first 226.8-kilogram (500-pound) bench press. Fast-forward to early May 2023, where Nicholls shared a video of himself finishing off a 224.5-kilogram (495-pound) paused bench press for two sets of one.

In that same post, Nicholls revealed he underwent ACL surgery in early January 2023. The athlete had apparently suffered the injury sometime at the end of his high school football season in late Fall 2022, but it was initially “misdiagnosed.” Nicholls did not provide precise details on the extent of his tear, on which leg it occurred, or any specific rehabilitation methods and subsequent recovery timelines.

What’s apparent is that the ACL injury may have slowed some of his progress to start the year 2023. The video of his 495-pound bench press was Nicholls’ first post in roughly five months, which would align with his surgery and recovery timeline. At the time of this article’s publication, Nicholls understandably does not appear to have attempted any staple leg exercises like the back squat or deadlift since his surgery. Based on his social media presence, the last he left off with both lifts were a raw 288-kilogram (635-pound) deadlift PR from early December 2022 and a 247.2-kilogram (545-pound) squat with wraps PR in April 2022.

At the time of this writing, it is unclear when Nicholls plans to dive head-first into some of his lower body movements. Given his youth, the athlete is likely taking his recovery time slow, easing his way back into his entire training routine with a safe process.

That said, if Nicholls is already logging massive bench PRs in his comeback, a return to being an all-around powerhouse seems inevitable.

Featured image: @raising_mayhem on Instagram

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Chapon’s bench press IPF World Record surpasses Nataliya Cheremenko’s previous mark of 99 kilograms (218.2 pounds). Cheremenko achieved that milestone at the 2022 European Powerlifting Federation (EPF) European Classic Powerlifting Championships in November 2022. Chapon has now officially eclipsed her peer by half a kilogram (1.1 pounds). Thanks in part to her bench press record in the raw 47-kilogram class, Chapon successfully scored her third consecutive IPF World title (2021-2023) and an iconic “three-peat” in the same category. The 2023 IPF Worlds are taking place on June 11-18, 2023, in Valletta, Malta.

At just 21 years old, French powerlifter Tiffany Chapon might already be one of the biggest names in powerlifting. Beyond her IPF World titles, the powerlifter holds various World Records outside of her bench press to offer credence to that elite standing as a competitor.

Per the official IPF database, Chapon currently owns the 47-kilogram division’s IPF raw squat World Record (161 kilograms/354.9 pounds), the IPF raw bench press World Record (99.5 kilograms/219.3 pounds), and the IPF raw total World Record (428.5 kilograms/944.6 pounds). Chapon is just missing out on the IPF raw deadlift World Record in the 47-kilogram class due to the elite pulling power of her friendly rival, Heather Connor.

Here’s an overview of the top stats from Chapon’s latest marvelous performance on a sanctioned lifting platform:

Tiffany Chapon (47KG) | 2023 IPF Worlds Top Raw Stats

• Squat — 157.5 kilograms (347.2 pounds)
• Bench Press — 99.5 kilograms (219.3 pounds) | IPF Raw World Record
• Deadlift — 167.5 kilograms (369.3 pounds)
• Total — 424.5 kilograms (935.9 pounds)

The 2023 IPF Worlds are Chapon’s first victory of the 2023 competitive season after the athlete finished in seventh place in the 47-kilogram category at the 2023 Sheffield Powerlifting Championships in late March.

At this point, even if Chapon has reached one of powerlifting’s pinnacles, there still seems to be so much to achieve. The French star might be an elite talent with the requisite youth and prowess to eventually turn in an all-time strength career.

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By the competition’s end, Strik recorded a 132.5-kilogram (292.1-pound) raw bench press on her best attempt. The figure is a raw Masters 2 (ages 50 to 59) World Record in Strik’s 84-kilogram division, where the athlete came in first place thanks to her top lift. Strik utilized wrist wraps during her record milestone but otherwise completed the bench press completely raw.

Strik, who is a frequent and successful single-lift bench press specialist at competitions, broke the record in commanding fashion. The previous mark of 123 kilograms (271.1 pounds) was set by Tammy Walker at the 2019 NAPF North American Regional Bench Press Championships. In her recent performance, Strik broke the record on her very first bench press attempt (125 kilograms/275.5 pounds), inched the record higher with her next attempt (127.5 kilograms/281.1 pounds), and finished the day with her decisive lift.

Per her personal page on Open Powerlifting, Strik is a seasoned powerlifter, beginning her sanctioned career over two decades ago at the 2001 Nederlandse Powerlifting Bond (NPB) Dutch Powerlifting Championships. In the time since, Strik has recorded an astonishing 100 separate victories in single-lift or full-power meets, both raw and equipped in some capacity. There’s prolific and then there’s seemingly competing and thriving in every opportunity thrown one’s way. Strik appears to fit more of the latter description as an athlete.

Here’s an overview of Strik’s all-time raw competition bests:

lelja Strik | All-Time Raw Competition Bests

• Squat — 209.9 kilograms (462.9 pounds)
• Bench Press — 144.9 kilograms (319.6 pounds)
• Deadlift — 209.9 kilograms (462.9 pounds)
• Total — 556.9 kilograms (1,227.9 pounds)

Strik’s competitive resume is mostly Dutch-oriented, but the athlete can count various European and International World raw and equipped titles throughout her extensive resume.

While impossible to confirm outright, Strik could be reasonably viewed as one of the most productive powerlifters in the history of strength sports. That makes her latest accomplishment yet another impressive notch in the athlete’s lifting belt.

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Per Eugenie’s personal page on Open Powerlifting, if this training lift occurred in a sanctioned competition, it would’ve eclipsed Eugenie’s all-time raw competition best of 109.9 kilograms (242.5 pounds) by 12.4 kilograms (27.5 pounds). Eugenie scored that mark at her most recent meet in early April — the 2023 Fédération Française de Force (FFForce) Championnats de France Juniors de Force de Athletique in a first-place performance for the 69-kilogram weight class. The contest was just the second appearance for Eugenie in the 69-kilogram division.

Remarkable milestones like this are nothing new for Eugenie, based on her standards. In fact, a 110-kilogram (242.5-pound) easy raw bench press double shared over her Instagram profile roughly only a week earlier might have teased Eugenie’s latest upper body breakthrough.

Since becoming a competitive powerlifter in October 2018, Eugenie has seemingly only grown in strength and appropriate reputation. To date, as a Sub-Juniors, Juniors, and occasional Open athlete, Eugenie has won nine of 12 career contests. The most notable result of her career might be a 63-kilogram title at the 2022 International Powerlifting Federation (IPF) World Junior Classic Powerlifting Championships. Eugenie has won three of her last four competitions, including the previously mentioned 2023 FFForce Championnats de France Juniors de Force.

On an official records basis, Eugenie holds the IPF Junior World Record raw deadlift of 216 kilograms (476.2 pounds) in the 63-kilogram class. The athlete captured that record number at the 2023 IPF World Juniors.

Here’s an overview of Eugenie’s all-time competition bests as they stand before the next phase of her competitive outlook unfolds:

Samantha Eugenie | All-Time Raw Competition Bests

• Squat — 184.9 kilograms (407.8 pounds)
• Bench Press — 109.9 kilograms (242.5 pounds)
• Deadlift — 220.5 kilograms (486.1 pounds)
• Total — 515.4 kilograms (1,136.4 pounds)

At the time of this article’s publication, it is unclear where and when Eugenie will take her strength talents next. All that seems apparent is that the athlete is ready to smash some of her established precedents very soon.

Eugenie has seemingly only begun her career and already become a household name. With that kind of distinction, the stratosphere appears to be the limit for this young phenom.

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Yet, you might’ve seen this scene happen in person or in a viral video: a powerlifter marches toward a bench press station, folds themselves like a Cirque du Soleil acrobat, and proceeds to lift a seemingly impossible weight using the shortest possible range of motion. On the other side, you see big lifters moving big weights while lying on the bench as flat as a flounder.

So, who’s right or wrong? Is one of these lifters even “wrong?” Here’s a review of the benefits and risks of performing the bench press with an arch, as well as how and when to use this modified technique to reach your goals.

The Importance of a Bench Press Arch

• Benefits of Using an Arch
• Risks of Using an Arch
• How to Arch
• How to Improve Your Arch

Benefits of Using an Arch

The bench press arch refers to the deliberate extension and curvature of your spine when lying on the flat bench. A little arch is natural with most people, as it simply follows the natural curve of the spine, which isn’t flat.

You can easily spot an arch, as the lower back of the lifter is not touching the bench. If someone has an exaggerated spine curvature — for instance, a lordosis — they are forced to arch. Some lifters, especially powerlifters in competition, try to amplify this curvature and have as big an arch as possible. Why? It has several benefits, especially if you want to get stronger.

More Weight Lifted

With a bigger arch, the lower portion of your chest is in a higher position. This means that the point of contact with the barbell will be higher and, as such, the range of motion will be shorter. For the same amount of force produced, you can lift more weight. If you want to increase your bench press, then learning how to arch is an excellent way of improving the efficiency of your lift.

This method became so effective that some powerlifters would seem to barely make the barbell move more than a few inches and, as result, would set incredible records. Many would even say it’s cheating, ridiculous, and defeats the purpose of the sport.

As such, some powerlifting federations, like the International Powerlifting Federation — the biggest tested powerlifting federation in the world — updated their competition rules to limit arching. The goal was to ensure that performance is primarily based on a lifter’s strength, and not their mobility. 

Safer on the Shoulders

Your shoulders are some of the most mobile and most fragile joints in your body. They are put under a lot of stress with the bench press. Arching your back allows you to better squeeze your shoulders blades together and down, and maintain them in place during execution of the exercise.

Because the range of motion is shorter with an arched bench press, your elbows travel a shorter distance into the bottom position and will not go as far beneath your shoulder joint. This prevents excessive stretching in your shoulders and chest muscles, while avoiding a relatively weaker position that might result in injuries or joint strain. This is especially important if you have longer arms, as these effects are amplified.

More Overall Stability

Arching your back makes your upper body more “compact” and creates more full-body tension by strongly activating your upper back, lat, hips, and core muscles, compared to lying flat on the bench.

This way, you can properly distribute the energy from your legs through your torso to your shoulders and into the barbell. If your whole body is tensed, you will provide a more stable surface from which to press.

It’s the same principle that makes squatting with your feet on the floor easier than standing on a stability ball — you can generate more force without having to balance your body. If your torso wiggles on the bench with each repetition, you’re bound to leak strength and decrease your rate of technical adaptation.

More Muscle Growth

This is perhaps the most surprising benefit, as most gym veterans swear that the arched bench press should only be used by powerlifters focused on strength, and that a flatter version is better for muscle mass. But studies have shown more back and triceps activation during the arched bench press. (1) That’s logical, as the lats help arch the back, and a shorter range of motion will put more stress on your arms.

But what about building your chest? People have claimed that the arched bench turns the lift into some sort of decline bench press and that’s somewhat true, as lower chest activation is slightly greater. But upper chest activation remained the same, so muscle recruitment is still net-positive, likely because you can use more weight. So overall, you activate more muscle mass and stimulate more growth. 

Risks of Using an Arch

With all these perks, arching seems too good to be true. There might be some risks, though, especially if you exaggerate it too much. You can have too much of a good thing.

Lower Back Strain

Your spine is naturally extended because of its curvature, but extreme extension will put the disks and nerves at a greater risk of injury. Sure, there’s no axial loading or shear forces, but the technique will still put some stress on your lower back, especially if you then use leg drive to generate full-body tension. The probabilities of injuries may be relatively low, but you should keep them in mind, especially if you have pre-existing back issues.

A hernia could even potentially happen, even though it usually occurs during spinal flexion (bending forward at the waist). If you already have lower back troubles or injuries, arching might prove very painful and counterproductive. If you’re such a lifter, you should refrain from using a powerlifting arch and stick to maintaining your natural arch or pressing with a flatter back, depending on which is least painful. 

Less Muscle Mass

But, didn’t we just say that an arched back recruits more muscle mass? Indeed, but there’s arching and there’s arching. If you cut the range of motion too much, some muscles will be less stimulated. The more a muscle is stretched, the more it responds to training. (2) And if there’s almost no stretch due to an extremely limited range of motion, the stimulus will be much lower. 

Using some partial movements here and there is not a problem, but they shouldn’t make up the bulk of your training. If your training is minimalist — using a limited variety of exercises or very low volume — you should probably abstain from using a big arch. Or, if you do bench with an arch, make sure you’re also including full-range exercises like the incline bench press and overhead press to really complete your training and fill out your physique.

How to Arch

Most people already have a natural arch, this is just how they’re built. If you want to stick to a natural arch when performing a bench press, simply squeeze your shoulders blades together and down, and puff your chest up and high. But if you want to maximize your arch (either because you naturally don’t have one or you want to lift as heavy as possible), follow these steps.

Step 1 — Setup on the Bench

Lay down on the bench, grab the barbell, and grip the bar outside of shoulder-width. Your eyes or eyebrows should be directly in line with the bar. Squeeze your shoulders blades together and down (toward your glutes) as far as possible. Try to feel your traps dig into the bench. Focus on arching your upper back as much as possible, not necessarily your lower back.

If you want to take things to the max and really optimize your position, you can even put your feet on the bench while setting up your initial position. This will put as much weight as possible on your traps and will help to leverage your body into position.

Step 2 — Set Your Stance

If they were up on the bench, put your feet on the floor while keeping your arch. Position your feet as close to your shoulders as possible. Start “digging” your heels backward as far as you comfortably can.

Push your toes into the ground “down and away” from your body. This lower body pushing motion will help you prevent your glutes from rising off the bench.

Step 3 — Unrack the Bar, Lower, and Press

Maintain pressure through your feet. Unrack the barbell, with the help of a spotter if possible. Once the bar is set at the midway point, just above your chest, pause very briefly to confirm proper positioning.

Keep applying full-body tension from your traps to your toes. Lower the barbell until it gently touches your chest. Feel tension in your upper body at all times and hold your chest high. Move the weight deliberately and cautiously because the range of motion will be less than what you may be used to. As you feel the bar make contact, press powerfully to lockout.

How to Improve Your Arch

The bench press is an unnatural movement in itself — lying on a short platform while repeatedly moving a long, heavy bar above your rib cage and several vital organs. Intentionally arching your upper body during the exercise can feel even more unnatural.

Your first attempts to use an arch will likely feel awkward and certainly won’t be perfect. Also, unfortunately for the stiffer lifters out there, there’s a dose of mobility involved. Some will never develop a really big arch, but you can still improve it following these suggestions.

Dynamic Foam Rolling

Before you lift, after a general warm-up, grab a foam roller and start hammering your mid-back for a minute. This upper body drill is key for thoracic mobility.

Loosening your spinal erectors, running the full length of your back, will also help tremendously with improving your arch position. Don’t forget to also, carefully, roll your lower back. This will help hold your position when your lower body is set and creating tension.

Knee Raises or Leg Raises

Why should you do a few sets of an ab exercise before benching? Well, these movements also greatly stimulate your hips flexors. If you perform ab work with a full, smooth range of motion, those hip flexors will loosen. Tight hips flexors will prevent you from pulling your feet into position on the floor, which will prevent you from getting into a deep arch position.

Face Pulls and Postural Exercises

Because of the generally sedentary modern lifestyle, most people are more prone to a kyphotic (rounded shoulder), caveman-style posture. This can increase the risk of bench press injuries, but also prevent you from adopting a great arch. You simply won’t be able to open your chest as much.

A great warm-up before benching would be to grab a light resistance band and perform face pulls, pull-aparts, and the over-and-back (sometimes intimidatingly called “shoulder dislocates”). These exercises will strengthen your rotator cuff and, more importantly, improve your posture which carries over to your arch.

Bench Thoracic Spine Stretch

Stretching after your session is never a bad idea, but you could even do some static stretching before your bench. This can be especially useful in the most extreme cases of bad posture or mobility restrictions. There are several options available, but here’s one of the most effective.

Kneel down in front of a flat bench or a box. Place your elbows on the bench and bend your elbows to aim hands up in the air. Slowly lean your body down until your head passes between, and under, your upper arms. Move as far as comfortably possible.

To accentuate the stretch, bring your hands towards your traps or the back of your neck (without pressing down). Hold the stretch for 45 to 60 seconds.

Big Arch for a Big Bench

Prejudice, misinformation, and a few bad apples have given the bench press arch a bad rep, but there are actually many benefits. If you can ignore the comments you might get from other lifters about “the right way” to bench, give it a try and watch your performance improve, your muscles grow, and your shoulder pain diminish.

References

1. Alan C. Cudlip, Jacquelyn M. Maciukiewicz, Brendan L. Pinto & Clark R Dickerson (2022) Upper extremity muscle activity and joint loading changes between the standard and powerlifting bench press techniques, Journal of Sports Sciences, 40:9, 1055-1063, DOI: 10.1080/02640414.2022.2046937
2. Alan C. Cudlip, Jacquelyn M. Maciukiewicz, Brendan L. Pinto & Clark R Dickerson (2022) Upper extremity muscle activity and joint loading changes between the standard and powerlifting bench press techniques, Journal of Sports Sciences, 40:9, 1055-1063, DOI: 10.1080/02640414.2022.2046937

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