What happens if you do a bench press without creating a bridge?

Performing a bench press without creating a proper arch (or bridge) in the back can affect the exercise in several ways:

1. Reduced Stability: A bridge or arch in the back provides a more stable base by allowing the upper back and shoulders to firmly press into the bench. Without this stability, you may find it harder to control the barbell and maintain proper form throughout the lift.
2. Increased Shoulder Stress: Flattening your back can increase the range of motion of the bench press, which can place more stress on your shoulders. The arch shortens the pressing distance and can help keep the shoulders in a safer, more natural position.
3. Decreased Power: An arched back helps engage the lats and provides a more powerful base for pressing. Without this setup, you rely more on your chest and triceps alone, potentially reducing the amount of weight you can lift.
4. Limited Leg Drive: The bridge creates a natural angle that allows you to use leg drive to assist the lift. A flat back reduces your ability to use your legs effectively, which can further reduce power output.
5. Different Muscle Emphasis: When you bench with a flat back, the exercise becomes more of an isolation movement for the chest and triceps, while an arched position allows you to involve more muscles (like the lats) for a compound, full-body lift.

In summary, while it’s possible to bench press with a flat back, it typically results in less power, potentially increased shoulder strain, and limited muscle engagement compared to using a proper arch. The bridge is especially important for those lifting heavier weights or competing in powerlifting.