Bench Press Combo 2 Fast Then 2 Slow
Combines speed and controlled tempo for both power and hypertrophy stimulus.
ChestIntermediateStrengthPress
At a glance
| Muscles worked | Primary: chest. Secondary: triceps, shoulders |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 3 sets × 8-12 (2 fast + 2 slow cycles) |
| Estimated calories burned | ~34 kcal |
How to do it
- Set up for a standard bench press.
- Perform 2 explosive (fast) reps.
- Immediately follow with 2 slow, controlled reps.
- Continue alternating the pattern for the set.
- Keep the core braced throughout.
Equipment
- Barbell
- Bench
Coaching tips
Benefits
Combines speed and controlled tempo for both power and hypertrophy stimulus.
Common mistakes
Avoid losing form on the fast reps or rushing the slow ones.
Make it harder
Increase weight or extend the slow tempo.
Make it easier
Perform all reps at a normal tempo.
Breathing
Match breathing to the tempo of each rep.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 6 sets × 15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.