Time Under Tension Incline Dumbbell Press
Slowing the press down increases time under tension, driving greater muscle growth stimulus per rep
ChestAdvancedStrengthPush
At a glance
| Muscles worked | Primary: Upper chest |
|---|---|
| Muscle group | Chest |
| Difficulty | Advanced |
| Type | Strength · Push |
| Sets & reps | 3 sets × 6-8 (slow tempo) |
| Estimated calories burned | ~65 kcal |
How to do it
- Step 1: Lie back on an incline bench holding a dumbbell in each hand at chest level
- Step 2: Press the dumbbells up slowly over 3-4 seconds
- Step 3: Pause briefly at the top
- Step 4: Lower the dumbbells slowly over 3-4 seconds back to chest level
- Step 5: Repeat for the full set, maintaining the slow tempo throughout
Equipment
- Dumbbells optional
- Incline bench optional
Coaching tips
Benefits
Slowing the press down increases time under tension, driving greater muscle growth stimulus per rep
Common mistakes
Speeding up partway through instead of maintaining a slow, controlled tempo
Make it harder
Increase the dumbbell weight while keeping the slow tempo
Make it easier
Use lighter dumbbells while keeping the same slow tempo
Breathing
Exhale slowly through the press, inhale slowly through the lower
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 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.