How does a bench press arch improve the lift's efficiency

How does a bench press arch improve the lift’s efficiency?⭕️⁣⁣⁣
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Powerlifters and bench competitors are known for performing the bench press with an arch.. but why do they do it ?

Well, it’s because it actually offers an advantage!
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By doing the bench press with an arch (1) you automatically verticalize the bar path more: after we unrack the barbell the bar sits on top of our shoulder joints and generally comes down around nipple height to perform the eccentric, and then we push it back up to the starting point. The trajectory of the bar path is not “straight” but rather somewhat curved with a free weight.

By arching, we bring our “chest closer to the shoulders”, therefore minimizing the horizontal trajectory of the barbell and improving its efficiency by verticalizing it slightly more.
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2) The arch shortens the range of motion: while many would disagree this is a “benefit”, we need to keep in mind that competitions are won by those who lift the most amount of weight.

Should you arch if you don’t compete in powerlifting but care about chest growth ?

Even if the bench arch has a slightly shorter ROM compared to a “flat back” bench, it doesn’t mean it necessarily builds less muscle. The fact that it generally allows the lifter to maintain a stronger set up, and also increase the amount of load lifted are important factors to consider when hypertrophy is the goal, because they allow progression over time, and consequent growth of course.

Now this doesn’t mean you should necessarily arch either. Picking the set up that allows you to progress the fastest is going to be your best bet. For some that can mean a bigger arch, for some it can mean a small arch, for others it can mean no arch at all.