See Positive Results with Negative Exercises
Photography by Brian Fitzsimmons
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A negative repetition is the repetition of a technique in weightlifting in which the lifter performs the eccentric phase of a lift. Negative reps are used to improve both muscular strength and power in subjects. This is commonly known as hypertrophy training.
1. Negative Close-Grip Bench Press
Set-Up: Assume traditional bench-press position by lying flat on bench with barbell above chin. Place hands close together on bar, directly above shoulders with overhand grip.
Action: Push bar up, lifting it off the rack and position bar above chest. Lower bar down slowly and controlled on a count of 5 seconds until bar is right above chest, almost touching. Press bar up at normal speed. As you lower the bar, keep elbows in close to your side and be careful not to flare elbows out.
Perform 10 reps for 3 sets, with 60 second break in between each set.