Straight Arm Versus Bent Arm Strength

There are only 2 types of strength movement patterns that are used with the arms: pushing and pulling.

Within these two types, the exercises can be performed as either bent arm or straight arm movements.  

So what's the difference?

Bent arm strength (BAS) refers to exercises in which the arms bend at the elbows during any point of the movement.

This is the most common type of strength that is trained, with examples such as pushups, pullups, dips, rows and the overhead press.

By bending the elbows, the surrounding muscles of the arms are engaged; mainly the biceps and the triceps.

Straight arm strength (SAS) refers to exercises in which the arms are kept straight at the elbows throughout the movement.

This is seen more in gymnastics and calisthenics, with examples such as L-sits, front levers, back levers, side levers (human flag), planches, handstands and the iron cross.

SAS exercises are generally more challenging than BAS exercises.

This is because there are greater demands for scapula stability and control compared to bent arm movements.

If you can stabilise your scapula, it will create a solid platform to generate large amounts of strength.

But if you are unable to stabilise your scapula, the strength and power output will be greatly limited!

Using a mixture of BAS and SAS exercises, we can help you develop a strong, stable and agile body.