This exercise is almost identical to the classic close bench press. The difference here is the focus on the speed of movement and the grip width. You grip approx. 2-3 fingers narrower than in your regular bench press. Then you go down slowly (2-3 sec) and pause for 1 sec on the chest. This almost completely eliminates the stretch-shortening cycle and you press almost completely without momentum. This variation is great for refining your bench press technique and improving your bench press over a longer distance with less speed!
Exercise
Tempo bench press (narrow)
Tempo 3-1-0 / Grip: 2 fingers tighter
Type: Universal
Rest: 120s
Equipment: Langhantel
Tutorial
1
Lie on the weight bench. Anchor your feet firmly to the floor. Grip the barbell slightly less than shoulder-width apart with an overhand grip (palms facing your feet).
2
Lower the barbell slowly (for about 2-3 seconds) and place it on your chest with as much tension as possible and hold for 1 second.
3
Press the barbell upwards in a powerful and controlled manner, following the barbell path towards the racks!
4
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Important: Only grip 2-3 fingers tighter than your regular bench press. We want to assist your focus bench press with this exercise and therefore do not want to modify it too much. Make sure you maintain a high level of tension throughout the entire body during the downward movement. This exercise is an important technique variation and requires a lot of concentration from you!
Muscle groups
Primary
Chest
Secondary
Triceps
Chest
Tertiary
Shoulder (front)
Equipment
Barbell
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