Reverse Band Bench Press
A barbell bench press with bands hung from the top of a power rack, which take weight off the bar at the chest and help less as you press. It lets you handle supramaximal loads at lockout while protecting the bottom position.
Primary muscles
- Triceps
- Chest (Pectoralis Major)
Secondary muscles
- Front Delts
- Lats (Latissimus Dorsi)
- Sets
- 4–6
- Reps
- 1–3
- Rest
- 150–240s
How to perform
Main muscles working (thicker lines)
Starting position
Set a bench inside a power rack, loop bands over the top of the rack and around the sleeves, then lie down with eyes under the bar, shoulder blades pinched and feet planted.
Unrack the bar without letting the shoulders roll forward.
Lower the bar to the lower chest with elbows tucked; the bands take more of the weight as it descends.
Touch the torso and pause briefly.
Drive the bar up as hard as possible to lockout, where the bands help least.
Breathing: Brace before lowering, exhale once you are past the sticking point.
Coaching tips
Squeeze the bar apart
Same groove as your competition bench
Stay tight at lockout
Common mistakes
Bands set at uneven heights
Relaxing at the bottom because the bands help
Choosing a load that turns every lockout into a grind
Safety notes
Use a spotter; the load at lockout is heavier than your regular max.
Check the band anchors are secure and the bands hang straight down over the sleeves.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.