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Decline Banded Barbell Bench Press

Set-Up

  • Set the barbell to a height that the barbell will be easy to un-rack.
  • Set up a bench so that it has a negative angle or that your knees will be higher than your head.
  • Attach a resistance band or multiple resistance bands to the ends of the barbell.
  • Lie down on the bench with shoulder blades squeezed together to create a base and keep feet flat on the ground. Squeezing your shoulder blades together will keep your shoulders and back tight.
  • Grasp the bar so hands are just at shoulder width or just outside shoulder width apart.

Movement

  • With a spotter, un-rack the weight and bring the bar just below mid-chest level.
  • On the eccentric, squeeze the lats in and pull the weight with your elbows to the body so the bar just comes at the bottom of the chest.
  • Push up by driving your back into the pad.
  • Return to the starting position. Perform this for necessary reps.

Completion

  • After completion, push the barbell straight back to the rack.