Slow Bench Press Time Under Tension
Increases time under tension for greater muscle stimulus and control in the bench press.
ChestIntermediateStrengthPress
At a glance
| Muscles worked | Primary: chest. Secondary: triceps, shoulders |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 3 sets × 6-10 reps |
| Estimated calories burned | ~32 kcal |
How to do it
- Set up for a standard bench press.
- Lower the bar slowly (3–5 seconds) to the chest.
- Press back up under control (or with a prescribed tempo).
- Keep the core braced and feet planted.
- Repeat for desired reps.
Equipment
- Barbell
- Bench
Coaching tips
Benefits
Increases time under tension for greater muscle stimulus and control in the bench press.
Common mistakes
Avoid bouncing the bar or losing tension at the bottom.
Make it harder
Slow the tempo further or add a pause.
Make it easier
Use a lighter weight or normal tempo.
Breathing
Inhale as you lower slowly, exhale as you press.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Advanced · 3 sets × 6-10 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.