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Barbell Reverse Band Bench Press

Barbell Reverse Band Bench Press

The Barbell Reverse Band Bench Press is a dynamic upper body strength exercise that targets the chest, shoulders, and triceps. This variation of the traditional bench press adds a unique twist by incorporating resistance bands, which can help increase strength and power. To perform the Barbell Reverse Band Bench Press, you will need a barbell, bench, and resistance bands. Start by securing the resistance bands above the barbell and anchoring them to a stable structure, such as a power rack. Lie down on the bench with your feet firmly planted on the ground and your eyes aligned directly under the barbell. Grip the barbell slightly wider than shoulder-width apart, ensuring a strong and stable grip. Lower the barbell under control towards your chest, maintaining proper form with your elbows tucked in and a slight arch in your lower back. As you press the barbell upwards, the tension from the resistance bands will gradually decrease, making the exercise less challenging at the top of the movement. The Barbell Reverse Band Bench Press is an excellent choice for intermediate and advanced lifters looking to break through strength plateaus and improve their bench press performance. The use of resistance bands provides accommodating resistance, meaning the exercise becomes progressively more challenging as you move through the range of motion. Remember to always warm up properly before attempting any exercise and to gradually increase the weight used as your strength and confidence grow. Don't forget to focus on maintaining proper form throughout the movement to reduce the risk of injury and maximize your gains. Incorporate this exercise into your upper body strength routine for a challenging and effective workout.


  • Start by setting up a barbell on a bench press station with the appropriate weight and attach the resistance bands to each end of the barbell. The resistance bands should be anchored at a high point above the barbell.
  • Lie down on the bench with your feet firmly planted on the floor and your shoulder blades squeezed together.
  • Reach up and grip the barbell with an overhand grip slightly wider than shoulder-width apart.
  • Unrack the barbell and bring it down slowly to your chest, while keeping your elbows tucked in at a 45-degree angle.
  • Pause for a moment at the bottom of the movement and then press the barbell back up to the starting position.
  • Repeat the movement for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the movement
  • Start with a weight that allows you to perform the exercise with good technique
  • Gradually increase the resistance over time to continue challenging your muscles
  • Engage your core muscles to stabilize your body and maintain balance
  • Control the lowering phase of the movement to maximize muscle activation
  • Breathe out during the lifting phase and breathe in during the lowering phase
  • Ensure that your wrists, elbows, and shoulders are in a stable and aligned position
  • Allow for adequate recovery and rest between sets and workouts
  • Consider seeking guidance from a qualified fitness professional to learn proper technique and avoid injury

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