Tempo Bench Press | How to Perform Tempo Bench Press | Powerlift Pro App

Performing a tempo bench press involves incorporating a controlled tempo or speed during the exercise to enhance muscle engagement and control. Here’s a simple explanation of how to perform a tempo bench press:

Set up: Begin by lying flat on a bench, positioning yourself so that your eyes are aligned with the barbell. Place your feet firmly on the ground, creating a stable base. Your knees should be at a 90-degree angle.

Grip: Reach up and grip the barbell with an overhand grip or an underhand grip, slightly wider than shoulder-width apart. Ensure that your hands are balanced and symmetrical on the bar.

Descending Phase:
Take a deep breath, engage your core, and brace your abs.
Lower the barbell towards your chest in a controlled manner, maintaining a steady tempo. Common tempo variations include a 3-second, 4-second, or even longer descent.
Keep your elbows tucked close to your body and maintain a neutral wrist position throughout the movement.
Pause Phase:

Once the barbell reaches your chest, pause for a brief moment at the bottom position. The duration of the pause will depend on the tempo you choose, but a common pause duration is 1-2 seconds.
Use this pause to reinforce proper form and engage your chest, shoulders, and triceps.

Ascending Phase:
Push through your palms, engaging your chest, shoulders, and triceps, to press the barbell back up to the starting position. Focus on maintaining a smooth and controlled movement.
Keep your elbows in and avoid excessive flaring outward.
Fully extend your arms at the top of the movement, but avoid locking out your elbows completely.

Repeat: Complete the desired number of repetitions, maintaining proper form and control throughout each repetition.

Remember the following additional tips when performing a tempo bench press:

Maintain a stable base with your feet firmly planted on the ground and your shoulders, upper back, and glutes in contact with the bench.
Keep your core engaged throughout the movement to maintain stability and prevent excessive arching of the lower back.
Avoid bouncing the bar off your chest during the descent or using momentum to complete the lift. Focus on a smooth and controlled movement.
Choose a tempo that suits your current strength and skill level. Start with slower tempos and gradually increase the speed as you become more proficient.
If you have any concerns about your form or safety, consult with a fitness professional or trainer who can provide personalized guidance and ensure you’re performing the exercise correctly.
Incorporating a tempo into your bench press routine can help improve muscle control, increase time under tension, and enhance overall strength development in the chest, shoulders, and triceps.