The reverse rep is my favourite way to bench press! It completely shreds all your muscle fibres in your chest and you gives you an amazing pump. The reverse rep technique is great for anyone who is trying to overcome a plateau or maybe your simply bored of your usual chest routine.

How to:

For those who are unfamiliar with the reverse rep, its basically when you get in the starting position on the bench as you usually would. You then lower the bar very slowly until the bar touches your chest, then your spotter will take the weight and bring the bar up for you or give you alot of help. You then lower the weight again slowly and repeat the same procedure. It should take you about 10 seconds for the bar to be completey touching your chest on the eccentric phase of the rep and then about 2-3 seconds to lock out on the concentric upward phase. The spotter should take about 70-80% of the weight when they help bring the bar up.

I usually do this every other week when i train my chest, For example on week 1 i will do my usual chest routine then on week 2 i will mix it up and add in the reverse rep presses. Note that you will have to drastically reduce the weight. So don’t try and press your usual weight because you struggle. I would also advice to completely stretch your chest of and warm up before trying this to avoid damaging any of your muscle as this technique is pretty advanced.

Give it a go and see how you get on x