Tip: Reverse Bench Press

Also called the reverse inverted row, this odd-looking exercise boosts your bench press by teaching lat and upper back activation.

Many lifters have a difficult time transferring their lat strength and rowing mechanics to the actual bench press. This concept can be tricky to grasp.

One of the most effective drills I've used to reinforce this rowing concept is the reverse bench press/reverse inverted row. Just anchor bands to the higher pins of a squat rack then attach them to the barbell and do your favorite bench press variations.

The reason this is so effective is that it provides nearly the same bar path and osteokinematics as the bench press, only with the antagonist activation patterns. It directly teaches you how to row the bar into proper position during the bench press movement. I've used this with many of my NFL athletes to increase their bench press strength and the results are impressive.