Tempo Bench Press

Bench press with a slow 3-s lowering phase to lengthen the eccentric phase.

• Compound
• Barbell
• Intermediate

How to do it

• Lower for a count of 3 s to the chest without bouncing and press with intent
• Shoulder blades back and down with the chest lifted
• Lower under control to the chest with the elbows at about 45–75° and press

Sets, reps and tempo

Ranges: 4–8 strength · 6–12 hypertrophy · 1–3 RIR

Tempo: Lower for a 3-s count to the chest with no pause, and press with intent

Common mistakes

• Bouncing off the chest
• Speeding up the lowering phase as fatigue builds

Muscles worked

Primary

• Chest
• Triceps

Secondary

• Anterior deltoid

Alternatives

• Bench Press
• Dumbbell Bench Press
• Incline Dumbbell Press
• Parallel Bar Dips