Bench Press: How Long Arms Affect Performance and What to Do

Do Long Arms Make Bench Press Harder?

Yes, for many individuals, longer arms can indeed make the bench press biomechanically more challenging due to increased range of motion and less favorable leverage, often requiring specific technical adjustments and strategic programming.

The Biomechanics of Leverage: Understanding the Challenge

The bench press is a compound pushing movement that relies heavily on the biomechanical principles of leverage. When we talk about "long arms," we're primarily referring to a greater humerus (upper arm bone) and forearm (radius and ulna) length relative to torso depth. This anatomical variation inherently alters the mechanics of the lift, primarily by increasing the moment arm – the perpendicular distance from the joint axis to the line of action of the force. A longer moment arm means more torque is required to lift the same weight, effectively making the lift feel heavier.

Increased Range of Motion (ROM)

One of the most immediate impacts of longer arms on the bench press is the increased range of motion (ROM) required. For the barbell to travel from the chest to full lockout, a lifter with longer arms must move the weight a greater vertical distance compared to a lifter with shorter arms, assuming similar body proportions and technique.

• More Work Done: Physics defines work as force multiplied by distance. A greater distance means more mechanical work must be performed against gravity to complete each repetition.
• Extended Time Under Tension: Consequently, the muscles involved (pectorals, deltoids, triceps) are under tension for a longer duration during each rep, which can contribute to fatigue more quickly, especially with heavier loads.

Unfavorable Leverages

Beyond just ROM, longer arms can create less favorable leverage for force production in key muscle groups:

• Pectoralis Major: The primary muscle for horizontal adduction (bringing the arm across the body). With longer arms, the insertion point of the pec major (on the humerus) is further from the shoulder joint's axis of rotation, potentially reducing its mechanical advantage at certain points in the lift, particularly at the bottom.
• Triceps Brachii: Critical for elbow extension, especially in the lockout phase. A longer forearm means the triceps have to work over a greater distance and potentially at less optimal joint angles to extend the elbow, particularly if the humerus is also long.
• Shoulder Stability: The shoulder joint, being a ball-and-socket joint, relies on a delicate balance of muscle activation for stability. Longer levers can put greater stress on the shoulder joint capsule and surrounding musculature, potentially increasing the risk of instability or injury if not managed with proper technique and strength.

Muscle Recruitment and Time Under Tension

While longer ROM and less favorable leverages can make the lift harder in terms of perceived effort and the absolute weight lifted, they can also paradoxically lead to greater muscle stimulus for some individuals. The extended time under tension and the demand for consistent force production throughout a greater range can be beneficial for hypertrophy and muscular endurance. However, this often comes at the cost of being able to handle maximal loads.

Adaptations and Strategies for Lifters with Long Arms

Understanding these biomechanical realities is the first step. The good news is that numerous strategies can help lifters with long arms optimize their bench press performance and mitigate the challenges.

Technique Adjustments

• Wider Grip Width: A slightly wider grip can effectively shorten the moment arm at the shoulder joint and reduce the total ROM. However, be cautious not to go excessively wide, as this can place undue stress on the shoulder joint. A grip where the forearms are vertical at the bottom of the movement is often a good starting point.
• Optimized Elbow Tuck: Instead of flaring the elbows wide, aim for a moderate tuck (approximately 45-60 degrees relative to the torso). This helps keep the humerus in a more favorable position for pec and triceps recruitment while protecting the shoulder joint.
• Controlled Bar Path: The bar path should ideally be a slight J-curve, touching the lower chest/upper abdomen and pressing back up and slightly over the shoulders. This minimizes horizontal travel and optimizes leverage.
• Utilize a Slight Arch: A natural, controlled arch in the lower back (maintaining glutes and upper back contact with the bench) can slightly reduce the effective ROM and put the shoulders in a more stable position. This is not about extreme powerlifting arches but about optimizing spinal mechanics.
• Scapular Retraction and Depression: Actively pulling the shoulder blades back and down before initiating the lift creates a stable "shelf" for the shoulders and shortens the distance the bar needs to travel to the chest.

Accessory Exercises

Incorporate exercises that strengthen the muscles involved in the bench press and address potential weak points:

• Dumbbell Bench Press (Flat, Incline, Decline): Allows for a more natural range of motion and can help identify and correct muscular imbalances.
• Close-Grip Bench Press: Targets the triceps and deltoids more intensely, crucial for lockout strength.
• Weighted Dips: Excellent for developing overall pressing strength and triceps power.
• Overhead Press (Barbell or Dumbbell): Builds shoulder stability and strength, which carries over to the bench press.
• Triceps Extensions (Skullcrushers, Overhead Extensions): Directly strengthens the triceps for lockout.
• Pec Flyes (Dumbbell or Cable): Isolates the pectorals, improving their ability to generate force through horizontal adduction.

Varying Rep Ranges and Intensities

Don't exclusively focus on 1-rep max attempts. Incorporate a variety of rep ranges:

• Higher Reps (8-15): Build muscular endurance and hypertrophy, improving the ability to handle the increased ROM.
• Moderate Reps (4-7): Develop strength and power.
• Lower Reps (1-3): Practice maximal strength and technique under heavy loads, but use these sparingly to avoid excessive fatigue or injury risk.

Focus on Strength Through Full ROM

While the increased ROM can be challenging, it's also an opportunity to develop exceptional strength throughout the entire movement. Avoid relying solely on partial reps or excessive gear that bypasses the sticking points.

The Psychological Aspect

It's important to acknowledge the psychological impact. Seeing others with shorter arms lift heavier weights with seemingly less effort can be discouraging. Lifters with long arms must focus on their own progress, celebrate their improvements in technique and strength, and understand that their journey is unique. Redefine success not just by absolute weight, but by consistent progress, improved form, and resilience.

Conclusion: Redefining "Harder"

While long arms do present a biomechanical disadvantage that can make the bench press harder in the traditional sense of lifting maximal weight, it doesn't mean it's an insurmountable obstacle or that you're destined for weaker lifts. Instead, it means the approach must be more strategic, focusing on precise technique, targeted accessory work, and a patient, consistent effort. By understanding the underlying biomechanics and implementing intelligent training adaptations, lifters with long arms can achieve impressive strength and development in their bench press.