Tempo Bench Press: The Most Impactful Movement Constraint Variation
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- Опубліковано 31 січ 2023
- In my February video on Powerlifting Now, I take a 45 minute deep dive into how we can use movement and programming constraints to help fix and align technique, rather than the traditional methods of internal and external cueing. But within that, in my opinion there is one movement constraint variation that stands above the rest...and that is tempo bench press. In one way or another, the vast majority of lifters I coach perform tempo bench press in some manner within their programming. Some intermittently, as a way to re-align some of their internal cueing and processing with how they perform bench press. While others have tempo bench press programmed at all times throughout the year as a constraint to manage their technique, typically those with higher frequency. In my latest UA-cam video, I cover why that is, and how I feel more lifters can benefit from tempo bench press than any other variation of any lift. I cover a couple simple tips I use to get the most out of this variation. And then lastly I detail some programming basics on how to effectively implement tempo bench within a lifter's program to best set them up for success.
#bench press #bench #benchpressform #benchpresstechnique #legdrive #powerliftingtechnique #benchlegdrive #tempobenchpress #movementconstraint
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You deserve way more subscribers. Keep going!
Thank you!
Very informative 🏌🏿♂️ I keep practicing for leg drive. I start by engaging my quads and lowering my glutes to the bench and then I maintain tension throughout the lift.. I noticed on incline bench leg drive is so much easier to get so I’m just trying to translate it over to flat bench. This is going to definitely help. Thank you for this 🫡
You’re welcome!
2:22 I was scared for your sternum Steve when you did that LOL
I trained my sternum for years with terrible sink and heave benches to be able to do this.
Man i just discover now ur channel,insane man rly good job, Allow me to ask a question, my right arm is extra rotated with respect to the left, it follows that in contact with the chest my right elbow is more closed and the left instead goes down much straighter, can you recommend something to solve? because I have pain in the pectoralis minor and I certainly lose a lot of strength :(
My in depth bench technique video is what you need to watch if you haven’t already.
Hey man! Loved this video. What is your opinion about consistent leg drive vs dynamic leg drive? Also about sinking the bench vs soft touch?
My bias is towards constant leg drive and soft touch. I break that down more in my earlier bench technique videos.
@@PRsPerformance awesome do you have an Insta I can follow?
@@gregfrelingos3329 its the same as his youtube name if you havent found him yet
Great video Steve! What are your favorite tempos to program on bench?
3ct tempo, or 3 second tempo. I rarely go up higher that that barring I am really trying to self limit
I’m currently doing mid grip, close grip, Larsen mid grip bench this block. Next block I’m swapping in wide grip bench for mid grip and I’m thinking of introducing a tempo set before my top set for the primary day to really drill in my technique for the new grip. I’m hopeful that it will allow my touch point to be more consistent as I’ve always struggled with that during wider grip bench presses.
Hopefully that will help, I like the idea!
hahah~ 1:28 the plates magically change from blue to red~
I got stronger
4:07 added white as well 😉
@@drodiger haha ~good eye! 👍
I was interested in your thoughts on programming extended pauses.
More often than not, I see athletes missing on the platform due to an unexpectedly long press call. A lot of the times they do have adequate control down to their chest, but they struggle to maintain the positioning and tightness at the pause. The lift is lost in the transition from the pause, not on the eccentric.
As a result, I find myself typically recommending it over tempo bench for more experienced athletes. A byproduct is that people typically inadvertently tempo to some degree if they are anticipating the long pause (which I try and correct out of them anyway).
I program extended pauses too, but many times their inability to maintain a stable pause is due to the control on the eccentric. Make someone do a tempo bench and their pause will all of a sudden be more solid. You can train them to pause longer (3ct pause bench), but you can also train them to get faster press commands (tempo bench).
@@PRsPerformance I don't disagree, but I also don't think it's as specific as simply training long pause. A lifter who can do a 3 or a 5 count pause with a weight will definitely be able to do that same weight with a 2-count pause. However, being able to do a 5-0-0 or 5-1-0 doesn't always translate to matching that weight with a long press call. Having a more controlled eccentric doesn't change a referee's interpretation of the word motionless.
As with everything, it's dependent on the individual lifter's needs, but I'm not convinced it's the silver bullet that can/should be applied to the majority of lifters.
The slower the bar is moving the less deceleration demands, and the shorter transition time between descending and motionless. Aka the reaction time to give a press command is going to be shorter. I have seen on multiple occasions refs giving faster press commands to lifters with more controlled descent speeds and have purposefully had some of my lifters do that with success. And as mentioned, it all comes down to leg drive. A vast majority of issues in bench comes back around to inconsistent or improper leg drive, and that’s benefit of tempo bench that other variations IMO do not constrain as well. Also I’d rarely program a 5 second tempo, 2-3 seconds is plenty.
Powerlifting-now sounds very exciting, although if some sort of "30 day trial" or "1 week trial" was available, it would be a lot easier to decide if I wanted to subscribe monthly
I am going to be blunt, the 45 videos I have made for free on UA-cam over the last 3 years has been the free trial. If you like those, you will get those more frequently on a monthly basis, and from 3 other coaches as well, plus a podcast. Which we actually purposefully gave a sample of in the free videos Marcellus and I put out on Jan 18th, along with the 2WL coaching roundtable podcast.
@@PRsPerformance Yeah this is a fair argument. We have no right to demand anything more after everything we've been given from you.
@@gabrielmoreno3027 this 8 minute video is worth a good $10 alone lol. how cheap can you be dude💀
Noriega's bench video on PN is great. just saying :D
@@manuels.9693 is or isn't?
the bench at my gym is so low to the ground that i find it difficult to execute leg drive. is there any possible fix or adjustments i can do?
Unfortunately not really, I had the same issue for years at commercial gym myself and it just sucks. Other than sometimes a good option is take an adjustable bench from the dumbbell area and bring it into a power rack, usually those benches are higher.
So I should incorporate Tempo Bench until I master leg drive?
All I have to do is control the decent slower than normal on my last warm up to significantly improve my leg drive? Why am I just hearing about this haha, great thanks.
If you feel like you need work on leg drive, tempo bench could be a good option to implement on 1 of your bench days.
Hi!
I have a weird issue with my bench, where I am unable to lower the weight efficiently on the first rep. It takes at least 4 count to lower the weight to my chest as I get to 90% of my 1rm. It gets better after the first rep.
Do you have any insights that may help?
Thank you and love your content!
The be honest, I have a lifter with the same issue and have never been able to figure this out. We have tried a multitude of things, and can't find anything that alleviates it. Fortunately, its not the worst thing in the world to control your first rep bench press descent. But sorry I couldn't give a better answer!
Thanks for the reply! And thank you for the amazing content!
Possibly tendonitis. I had it in my biceps and the first rep always felt insane on the eccentric.
Perhaps the Post Muscle Action Potentiation of the first rep helps neurally activate your pressing muscles as needed to help produce more stable reps later on in your set. Considering your later reps are much better quality than the first. Maybe consider doing a heavy lockout for 5 seconds or so prior to attempting your working weight, or even a heavy isometric hold against bands. With a higher level of muscle activation before your first rep, it could possibly help!
He just need more overspeed eccentrics work. And maybe more max effort work in his programming. Tempo bench is a good variation but the takeaways is that it teaches you to slow down the eccentric part of the movement. This is not good for a 1rm competion bench because you need reversal strenght.
Hello steve! Can i take a one week break from your program? I currently started block 2 from your program and i finished week 1 but exams are here 😭 do you think i can maybe take a 1 week break from it?
You have full control over making that choice for yourself.
How could I program in tempo bench on your 3x bench program?
As the single on the primary day or the top set/lower reps sets on the secondary day.
@@PRsPerformance thanks, I will try this the next block
First?
You win!