Tempo bench press

A compound exercise for the chest, with help from the triceps, front delts. Equipment: barbell, flat bench and squat rack.

Orbit

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WorksChestTricepsFront delts

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Lie on the bench, eyes under the bar.
Take three seconds to lower the bar to the chest
Press up hard

Muscles worked

Tempo bench press: 3D figure mid-rep with the chest highlighted

Chest · main
Triceps
Front delts

Equipment

Barbell
Flat bench
Squat rack

Alternatives

Exercises that train the same main muscles. See all tempo bench press alternatives.

Alternating dumbbell bench pressDumbbells and Flat bench
Archer push-upNo equipment
Ball chest passMedicine ball
Ball push-upMedicine ball
Band chest pressResistance bands
Banded push-upResistance bands

More chest exercises

Barbell bench pressBarbell, Flat bench and Squat rack
Incline barbell pressBarbell, Adjustable bench and Squat rack
Dumbbell bench pressDumbbells and Flat bench
Incline dumbbell pressDumbbells and Adjustable bench
Dumbbell flyDumbbells and Flat bench
Machine chest pressChest press machine

Put the tempo bench press in a plan that adapts

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