Negative Benchin

**bballstud** · 09-25-2005, 10:35 PM

Hey guys i got a q. what is the benifet of negative benching? For those who dont know what i am talkin about. were you stop the weight from coming down (slow as possible) and someone lifts it up for you. And you normally use 20 more pounds than your max bench.

**Lee Delroy** · 09-26-2005, 02:32 AM

Negative benchin allowed me to crush a 97MPH Fast-Ball 534ft.

**TJ Cline** · 09-26-2005, 02:38 AM

Negative Benching more than your max is a very bad idea.....you can do slow negative reps if you like but to put on 330 when you can only bench 300 is just stupid...get rid of the ego and train smart and hard.

**CowPimp** · 09-26-2005, 07:52 AM

I have heard of strength and conditioning coaches implementing super-maximal eccentric training from time to time. However, you have to use it sparingly as it molests muscles tissue and anally rapes your CNS, technically speaking.

**P-funk** · 09-26-2005, 10:36 AM

Originally Posted by CowPimp

I have heard of strength and conditioning coaches implementing super-maximal eccentric training from time to time. However, you have to use it sparingly as it molests muscles tissue and anally rapes your CNS, technically speaking.

some coaches have their offensive linemen perform negative bench presses since, aside from throwing a block (pushing), you need to also be alble to deal with force coming at you and take the blow of a Defensive linemen (eccentric strength).

**bballstud** · 09-26-2005, 04:14 PM

Thanks guys for the info. i was thinkin about just doin it once a month? because aftter i did it for the first time i was super sore for 3 days! i was like wow!

**Squaggleboggin** · 09-26-2005, 04:39 PM

Originally Posted by ForemanRules

Negative Benching more than your max is a very bad idea.....you can do slow negative reps if you like but to put on 330 when you can only bench 300 is just stupid...get rid of the ego and train smart and hard.

Using a new training technique doesn't always mean it's for the ego. Negative reps are arguably better for hypertrophy as far as I know. Plus, it doesn't have to be supermaximal weight.

**soxmuscle** · 09-26-2005, 05:03 PM

Negative training is killer when performed properly but as foreman pointed out, most people load on more than there max and drop it on there chest, and then give the guy picking it up a hernia.

Thats never good.

**bballstud** · 09-26-2005, 09:36 PM

Yea. thanks again guys. yea sox i did it with my coach and i did it ten times and i felt like my tris were going to explode and i didnt drop it on my chest imo! hehe. buti felt like it was one of the best work outs i have had in a long time. maybe b.c it was the first time i did it but yea.

**CowPimp** · 09-26-2005, 09:40 PM

Originally Posted by P-funk

some coaches have their offensive linemen perform negative bench presses since, aside from throwing a block (pushing), you need to also be alble to deal with force coming at you and take the blow of a Defensive linemen (eccentric strength).

I never even thought of that. Certainly makes sense from a sports specificity point of view.

Another instance of super-maximal negative training comes to mind: The MM2K bench routine, which has provided good results for many, uses super-maximal negative training once or twice throughout the entire cycle.

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