Forced Rep
Additional repetitions completed with assistance from a spotter after reaching failure.
Updated
Forced reps are performed after you cannot complete another rep alone - a spotter provides minimal assistance to complete additional reps. This extends the set beyond failure, increasing mechanical tension and metabolic stress. Forced reps should be used sparingly due to their high fatigue cost and are best reserved for experienced lifters.
Examples
- Bench press: 8 solo + 2 forced reps
- Spotter lifts with two fingers
- Final set only, 1-2 forced reps max
Related Terms
Compound exercises
Put this into practice with exercises from the library.
Clean from Blocks
Olympic Weightlifting · Barbell
Clock Push-Up
Strength · Bodyweight
Close-Grip Barbell Bench Press
Strength · Barbell
Close-Grip Dumbbell Press
Strength · Dumbbell
Close-Grip EZ-Bar Press
Strength · EZ Curl Bar
Close-Grip Front Lat Pulldown
Strength · Cable
Close-Grip Push-Up off of a Dumbbell
Strength · Bodyweight
Cocoons
Strength · Bodyweight
Common questions
What is Forced Rep?
Additional repetitions completed with assistance from a spotter after reaching failure. Forced reps are performed after you cannot complete another rep alone - a spotter provides minimal assistance to complete additional reps.
What exercises train the Forced Rep?
Good options include Clean from Blocks, Clock Push-Up, Close-Grip Barbell Bench Press, Close-Grip Dumbbell Press, Close-Grip EZ-Bar Press. Each links to a step-by-step guide with demonstration images.
What are examples of Forced Rep?
Bench press: 8 solo + 2 forced reps; Spotter lifts with two fingers; Final set only, 1-2 forced reps max.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus