Negative Bench Press
Wide negative bench
The wide negative bench, also known as the wide declined bench, is used as part of your routine to develop the musculature of the pectoral region. The wide negative bench is tilted on a decline, and this allows a variation on the standard bench pressing routine. Most people will be able to bench press a greater amount using the wide negative bench.
The wide negative bench is made of sturdy steel, and is a necessary piece of equipment to perform the declined bench press. The heavy gauge steel is strong enough to safely handle the weight of a loaded barbell as it is dropped on the supports following a set. Most serious weight trainers will greatly prefer the true range of motion offered by a negative weight bench, as versus a machine based, or smith press, type of pressing machine.
Key muscles worked with the wide negative bench
The wide negative bench is used for bench press style exercises. The negative bench press works the central and lower pectoral muscle primarily, and to a lesser extent, the deltoids and triceps muscles as well.
Dimensions and appearance of the wide negative bench
The wide negative bench looks very similar to the wide press bench, but the bench is tilted on a negative angle. The negative angle of the tilt can be varied, to alternate the strain on different regions of the pectoral muscles. The leg end of the bench has a padded leg restraint bar. This bar allows you to firmly secure your position on the negative angled bench, with the front of your ankles firmly against the foot and leg supports. The dimensions of the wide negative bench are 120 cm x 110 cm x 130 cm. There are two bars at the head of the bench with barbell rests at the top. These rests are where you place the barbell prior to beginning a session, and where you drop the barbell at the end of a series of reps.
Correct technique while using the wide negative bench
Lay flat on the decline bench, and secure your feet firmly against the leg restraints (these are adjustable for a correct fit, depending on your height). Lay back with you back, shoulders, and head pressed firmly against the back of the bench. Grip the bar overhead with an opposable thumbs grip (fingers on one side of the bar, thumbs on the other) with a shoulder width or wider grip placement.
Lift the bar off of the barbell rests, and lower the weight smoothly down until it is touching, or almost touching, the chest wall and inhale as you lower the weight. Exhale as you raise the weight smoothly to an arms straight extended position above your chest. Do not lock your arms at the top, and immediately lower again for another repetition.
Most people report that they can lift more weight with the negative angle press than they can with the flat press. You should always use a spotter for safety when lifting heavy weights.
Bad technique can lead to injury
If correct technique is not used, immediate injury, or an injury that will develop over time, can occur.
It is vital that you warm up well before proceeding to lift heavy weights with the wide negative press bench. If you are not sufficiently limber, you risk a strain or tear of the tendons of the deltoid muscles.
You should also never bounce the weight off of your chest during repetitions. The weight may touch your chest, but all of the weight should always be supported by your chest and arm muscles. You can crack or even break a rib if you bounce the barbell off your chest too severely.
You should also endeavor to develop your musculature equally. Some people spend too much time working on the muscles of their frontal torso, while neglecting the muscles of the back. This can lead to back strain and injury.
You should never use the so called “monkey grip” This grip places the thumbs on the same side of the bar as the fingers. This grip can head to hand and wrist strain, and should you ever lose control of the bar, the bar is likely to fall on your chest, injuring you severely.
Variable negative bench pressing techniques
You can vary the negative pressing exercise to develop different areas of the pectoral and torso muscles. By moving the hands close together, you increase the strain on the tricep muscles, and increase there size and strength. By widening the grip, you increase the strain on the mid and low pectoral muscles.
Why you should consider a wide negative bench
The wide negative bench is a great tool for increasing your pectoral size, strength and definition. The variable declines, can be used to work progressively lower areas of the pectoral muscle; and by varying the focus on the pectoral muscle, you increase the total strength increase and benefit.
Most serious weight trainers will not want to use a machine based, or smith press, type of bench press machine. The motion of a correct bench press is slightly arcing, and this motion is not well replicated by any available machine. Additionally, strength gained with a machine is considered more artificial, and less likely to translate to real life.
The wide negative bench is a great tool to develop increased pectoral size, definition and strength. The negative bench is a great tool to specialize the focus on the lower area of the pectoral muscle, and gains made here will translate to a better flat bench pressing weight capability.
Always use a spotter for safety when pressing a heavy weight.