GYMEMO EXERCISE LIBRARY
Tempo Bench Press (3-1-1)
Lie on a flat bench with feet on the floor and hold the bar above the chest. Lower the bar to the chest for 3 seconds, pause there for 1 second, then press up in 1 second.
Tempo Bench Press (3-1-1)
Lie on a flat bench with feet on the floor and hold the bar above the chest.
Lower the bar to the chest for 3 seconds, pause there for 1 second, then press up in 1 second.
RECORD IN GYMEMO
Record this exercise in GYMemo
These images and instructions are also in the app, ready to check at the gym.
Key points
- Take 3 seconds on the descent
- Pause at the chest for 1 second
- Press up in 1 second
Cautions
- Don't bounce the bar off the chest
- Keep control during the pause
- Don't use momentum when the tempo changes
MUSCLES
Main muscles
- Pectoralis major
- Anterior deltoid
- Triceps brachii
Equipment: Barbell, flat bench, rack
RELATED EXERCISES
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300 EXERCISES IN ONE APP
300 exercises in one app.
These images and instructions are also in the app, ready to check at the gym.
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