Zirv FitnessStrength exercise
Tempo Bench Press
How to do it
- Lie on a flat bench and grip the bar slightly wider than shoulder width, unracking it over the chest.
- Set a deliberate tempo before starting, such as a slow three to four count on the way down.
- Lower the bar under strict control to the mid chest without letting it drift toward the pace of a normal working set.
- Press the bar back up at a controlled, even speed, driving through the chest and triceps.
- Exhale on the press and inhale during the slow lowering phase, keeping the tempo consistent every rep.
- Keep the descent smooth from start to finish; a common fault is speeding up the last few inches instead of holding the tempo to the chest.
Muscles worked
ChestMuscles located in the front of the upper body, primarily responsible for pushing movements. All Chest exercises
TricepsMuscles located at the back of the upper arm, responsible for extending the elbow. All Triceps exercises