Tempo Bench Press

PushBBBench

Bench press performed with a prescribed slow eccentric (e.g., 3-5 second lowering phase), increasing time under tension and reinforcing bar-path control without needing maximal loads.

Demo: Strength coaching demo

Sets

3

Reps

5-8

Rest

2 min

Contraindications

None significant.

Setup

Standard bench setup. Use a lighter load than your normal working weight to accommodate the slow eccentric.

Execution

  1. 1Lower the bar over a controlled 3-5 second count
  2. 2Touch the chest lightly, no bounce
  3. 3Press up at a normal or explosive tempo
  4. 4Repeat the same eccentric count every rep

Key cues

  • Count the descent out loud
  • Fight gravity the whole way down
  • Stay tight through the pause
  • Explode on the way up

Common faults

  • Speeding up the eccentric near the bottom
  • Using too much weight for the tempo prescribed
  • Losing bar path control during the slow phase
  • Bouncing at the chest despite the tempo cue

Tweaks

  • Vary tempo (2-0-1, 4-0-1, etc.)
  • Combine with pause at the bottom
  • Apply the same tempo concept to DB bench press

Regressions

Dumbbell Bench Press

Progressions

Barbell Bench PressPaused Bench Press

Muscles

Primary: Pectoralis Major, Triceps Brachii

Secondary: Anterior Deltoid, Core

Sources

Attribution: General S&C canon