CHEST · COMPOUND
Tempo Bench Press
A bench press performed with a deliberately controlled eccentric tempo.
Primary musclesChest
Secondary musclesTriceps, Front delts
EquipmentBarbell, Bench
DifficultyIntermediate · Horizontal Push
How to perform
- Set up securely with feet and upper back planted.
- Lower the bar for the planned slow count.
- Press upward with consistent control.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the chest as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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