Tempo Bench press
5 x every 4 min
3 reps
75% of 3 RM

4-3-X-2

Goal & Intensity:
-Improve body control and shoulder stability in the handstand and maximize muscle engagement in the bench press.
-Train full-body tension and upper-body strength under control.
-The handstand work challenges balance and shoulder strength.
-Tempo bench (4 sec down, 3 sec pause, explode up, 2 sec reset) forces you to slow down and control every part of the lift.
-Focus on maintaining tension and breathing steadily throughout each movement.
RPE 7
Area of Training:

Builds pressing strength, shoulder control, and midline stability.
Tempo training increases time under tension and improves movement quality, supporting long-term strength gains.