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Negative Bench Press

Eccentric Bench Press

Free Weights / Intermediate
  • Chest
  • Shoulders
  • Triceps
  • Middle Back
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0 ratings
  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Muscles
  • Equipment
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How to do the Negative Bench Press - Learn Proper Negative Bench Press Form

  1. Step 1: Lay down on the bench and grab the bar with both hands about shoulder width apart.
  2. Step 2: Have a spotter stand on either side of the bench ready to grab the bar.
  3. Step 3: Take the bar off of the rack and begin to slowly lower the weight down to your chest.
  4. Step 4: Lower the weight as slowly as you can.
  5. Step 5: As soon as the bar touches your chest the spotters are going to lift the weight back up.
  6. Step 6: You can either rack the weight or go on to the next rep.

Negative Bench Press Variations and Negative Bench Press Alternatives

  1. Variation 1: Bench Press
  2. Variation 2: Incline Bench Press
  3. Variation 3: Dumbbell Bench Press

Negative Bench Press Tips

  1. Tip 1: Make sure that both spotter lift the weight at the same time or the bar will tilt.
  2. Tip 2: Spotters should have their hands under the bar ready to grab the bar if the lifters arms give out on the negatives.
  3. Tip 3: If you are doing multiple reps in a row make sure that the lifter is ready to go before the spotters let go after the lift the bar back up.

Negative Bench Press Records and Negative Bench Press Statistics from Site Users

Negative Bench Press - Similar Exercises

ExercisePrimary MuscleDifficulty
Default ChestVery Easy
Default ChestIntermediate
Default ChestIntermediate
Default ChestBeginner
Default ChestIntermediate
Search All Exercises Now!

Negative Bench Press Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Shoulders blue Triceps blue Middleback blue Chest orange

Negative Bench Press Equipment

Negative Bench Press Training Details

The negative bench press is a free weights exercise that primarily targets the chest and to a lesser degree also targets the shoulders, triceps, and middle back.

The only negative bench press equipment that you really need is the following: barbell and flat bench. There are however many different negative bench press variations that you can try out that may require different types of negative bench press equipment or maye even require no equipment at all.

Learning proper negative bench press form is easy with the step by step negative bench press instructions, negative bench press tips, and the instructional negative bench press technique video on this page. The negative bench press is a n/a exercise for those with a intermediate level of physical fitness and exercise experience. Watch the negative bench press video, learn how to do the negative bench press, and then be sure and browse through the negative bench press workouts on our workout plans page!

Negative Bench Press Sports


Negative Bench Press Force Type: N/A
Negative Bench Press Mechanics Type: Compound

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