Please Scroll Down to See Forums Below 
Heavy negatives for bench?
- Thread starter the.gladiator1987
- Start date
musketeer
New member
I'd be really careful with using more than your +ve max on bench press. Back when I was 18 my max was about 100kg and I read about negatives in Flex or some overly glossy bbing mag so I got my buddies to load up 120kg and give me a heavy assisted set of about 4 reps where I resist on the down and then they pull up on each rep. It over-stressed my pecs and injured my rotator cuff so I couldn't train right for months.
I'd recommend doing a negative set for reps with near your current max ie:
load a bar with 350lb
get a spotter on each end of the bar to give you a lift-off
resist the weight down and attempt to complete the rep on your own and then resist it down again
get them to then help you lift it, and repeat this for 3-5 reps.
add just 5lb a workout and try this cycle for a few weeks and then go back to normal sets.
I'd recommend doing a negative set for reps with near your current max ie:
load a bar with 350lb
get a spotter on each end of the bar to give you a lift-off
resist the weight down and attempt to complete the rep on your own and then resist it down again
get them to then help you lift it, and repeat this for 3-5 reps.
add just 5lb a workout and try this cycle for a few weeks and then go back to normal sets.
Similar threads
