Two Fast Two Slow Flat Bench Dumbbell Press
Alternating fast and slow reps creates a unique tension pattern that challenges both power and control
ChestIntermediateStrengthPush
At a glance
| Muscles worked | Primary: Chest |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Push |
| Sets & reps | 3 sets × 8 (alternating tempo) |
| Estimated calories burned | ~65 kcal |
How to do it
- Step 1: Lie on a flat bench holding a dumbbell in each hand at chest level
- Step 2: Perform two reps at a normal, faster tempo
- Step 3: Perform the next two reps with a slow, controlled tempo on both the press and lower
- Step 4: Continue alternating two fast reps with two slow reps
- Step 5: Repeat the pattern for the full set
Equipment
- Dumbbells optional
- Flat bench optional
Coaching tips
Benefits
Alternating fast and slow reps creates a unique tension pattern that challenges both power and control
Common mistakes
Losing form on the fast reps by rushing the lockout
Make it harder
Increase the dumbbell weight while keeping the tempo pattern
Make it easier
Use lighter dumbbells while keeping the same tempo pattern
Breathing
Exhale on each press, inhale on each lower, adjusting speed to the tempo
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 30 secondsGeneral 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.