Strength Training · Powerlifting
Tempo Bench Press
The tempo bench press uses a deliberately slow lowering phase followed by a normal press to train your chest, shoulders, and triceps while practicing bar control.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Lie on the bench with your eyes beneath the bar and your feet flat on the floor.
- Draw your shoulder blades together against the bench.
- Grip the bar evenly, slightly wider than shoulder width, with your thumbs wrapped around it.
- Unrack the bar to a position directly above your shoulders with your elbows straight.
- Lower the bar over 3–4 seconds to a light touch on your mid-to-lower chest.
- Press the bar upward and slightly back toward your shoulders at your normal pressing speed until your elbows straighten.
- Return the bar to the rack hooks after your final repetition.
Form cues
- Keep your butt on the bench.
- Stack your wrists over your forearms.
- Inhale and brace before each descent.
Common mistakes
- Speeding up near the chestUse a steady count or metronome to keep the descent evenly paced through its full range.
- Flaring your elbows outwardKeep your upper arms roughly 45–70 degrees from your torso, with your forearms vertical at the bottom.
Safety
A failed repetition can trap the bar against your chest or neck. The prolonged lowering phase increases fatigue, which can make a familiar bench-press load harder to control and strain your shoulders or chest.
- Use a capable spotter or safety bars positioned to catch the bar above your chest when you flatten your arch.
- Start lighter than your regular bench-press working weight.
- Secure the plates with collars before lifting.
- End the set when you can no longer maintain the prescribed tempo or bar path.
If pressing causes shoulder, chest, elbow, or wrist pain, choose a pain-free alternative and seek advice from a physiotherapist before loading this variation.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell Collar
- Lifting Belt (optional)
- Olympic Flat Bench
- Powerlifting Barbell
- Weight Plate
- Wrist Wraps (optional)
Sets and reps
- Sets
- 3
- Target
- 5–8 reps
- Rest
- 2 min
Choose a load that leaves about two controlled repetitions in reserve.