How to Perform Inverted Rows With a Bench Press Shirt On

Part of the preparation for a bench press competition often includes performing inverted rows while wearing a bench press shirt. This is a type of supportive shirt, typically made up of either polyester or denim material, that helps improve your bench press by acting as a strong compressive spring. The shirt makes it easier to lift the barbell during the second phase of the bench press. Doing inverted rows with this shirt will improve the pause portion of the bench press, which precedes the second bench press phase. Pausing and controlling the barbell over your chest is a difficult action, so it is imperative you perform inverted rows and improve the execution.

Instructions

  1. Inverted Barbell Rows

    • 1

      Warm up on a treadmill by doing a slow jog for 10 minutes to increase blood flow to your muscles. Once you complete this, put on the bench press shirt.

    • 2

      Place the barbell over the weight rack and attach a resistance band to each end of the barbell between the weight plates. Secure the other end of each resistance band underneath each side of the bench or to a fixed object on each side of the bench.

    • 3

      Lie down underneath the bar with your back resting on the flat bench and with your shoulder blades pulled together. Grip the barbell using an overhand grip, so your palms are facing forward. Raise the barbell off the weight rack and position it over your chest. Your arms should be fully extended at this point.

    • 4

      Bend your elbows and lower the weight in a slow and controlled motion until the barbell is close to your chest. Bending your elbows will be quite challenging due to the resistance provided from the bench press shirt. Try to control this motion as much as you can and maintain the barbell over you chest for a count of one or two seconds.

    • 5

      Extend your elbows and flex your shoulders to return the barbell to the beginning position, then repeat the motion.