Reverse Band Bench Press
Quick Information
Category
Ballistic Training
Difficulty
Advanced
Equipment
Barbell, Bench, Power Rack, Resistance Bands
Primary muscle group
Pectoralis Major, Triceps Brachii
Secondary muscle groups
Anterior Deltoid, Latissimus Dorsi, Core
Movement pattern
Accommodated Horizontal Push
Training goal
Maximum Strength, Rate of Force Development
Sport
Powerlifting, Football, General Athletic Development
Overview
Purpose. Bench press with bands hung from the top of the rack, so the load is lightest at the chest and heaviest at lockout.
How it fits the system. An advanced-level accommodated horizontal push entry in the Ballistic Training section, programmed to develop maximum strength, rate of force development. Related work in the library: Barbell Bench Press and Board Press.
Primary muscles
Pectoralis Major, Triceps Brachii
Secondary muscles
Anterior Deltoid, Latissimus Dorsi, Core
Movement pattern
Accommodated Horizontal Push
Equipment
Barbell, Bench, Power Rack, Resistance Bands
Difficulty
Advanced
How to Perform
- Hang heavy bands from the top of the rack and loop them over the bar sleeves.
- Set up on the bench as normal, with the shoulder blades retracted and feet planted.
- Unrack, lower under control to the chest, and press hard against reducing assistance.
- Rack the bar with a spotter present.
Coaching Cues
- Band assistance should reduce the load at the chest, not lift the bar for you.
- Keep the same bar path as your unassisted bench.
- Push through the lockout; the top is where the work is.
- Always use a spotter and safeties.
Common Mistakes
- Using bands so strong that the bottom of the lift becomes weightless.
- Letting the bar bounce off the chest because the bands mask the load.
- Setting bands unevenly, which twists the bar.
Progressions & Regressions
Progressions
Reduce band assistance while keeping bar load constant, then move to Pause Bench Press.
Regressions
Board Press, Floor Press, or Barbell Bench Press.
When to Use It
When to use
In a maximum-strength block to overload the lockout, or to train heavy loads with less bottom-range stress.
When not to use
Without a spotter, without safeties, or with current shoulder or elbow pain.
Programming
4 to 6 sets of 2 to 4 repetitions at 85 to 95 percent of the banded top-end load.
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