Tempo Chest Press (3-0-1)

https://vimeo.com/1057445586

Alternatives

  • Dead Stop Chest Press
  • Chest Press 1 + ½ Reps
  • Kettlebell Floor Press

Summary

The tempo chest press uses a controlled lowering phase (3 seconds down, 0 pause, 1 second up) to increase time under tension and muscular control. It’s excellent for building strength and improving technique.

Benefits of the Tempo Chest Press (3-0-1)

  • Increases time under tension for hypertrophy
  • Enhances control and stability
  • Encourages strict form
  • Less weight needed for the same training effect
  • Improves mind-muscle connection

Tempo Chest Press (3-0-1) Muscles Worked

  • Primary: Pectorals
  • Secondary: Triceps, Anterior Deltoids

Instructions

  1. Lie on your back with dumbbells or kettlebells in hand
  2. Start with arms extended, then lower the weights over 3 seconds
  3. Stop just before elbows touch the floor — no pause
  4. Press back up over 1 second to full extension
  5. Maintain even tempo for all reps
  6. Avoid using momentum
  7. Repeat for the desired number of reps

Common Mistakes

  1. Rushing the lowering phase
  2. Pausing when not needed
  3. Letting form break due to fatigue
  4. Arching the lower back
  5. Going too heavy and compromising tempo