Tempo Bench press

5 x every 4 min
3 reps
80% of 3 RM

4-3-X-2

Goal & Intensity:
-Build upper body max strength and control under load. Same load trough out sets.
-This is our second session using tempo — we continue to develop muscle tension and position awareness ahead of the 13.8. test.
-Controlled eccentric and pause make each set demanding even if the load is not maximal.
RPE 8 — sets should feel heavy but allow for solid form throughout.
-Focus on an aggressive press during the “X” phase and keep driving your leg to the floor.
Training Focus:
Tempo bench press builds max pressing strength and improves force production from a paused position.
Especially valuable for athletes looking to improve pushing power or performance under fatigue.