Want a Stronger Bench Press? SLOW DOWN YOUR DESCENT!
When it comes to strength training, few exercises rival the bench press in its ability to build upper-body power and size…
But what if the secret to unlocking even greater strength lay not in how much weight you can lift but in how you lift it?
Welcome to the tempo press: a method that focuses on controlling the eccentric (lowering) phase to build tension and elastic energy in the muscles. This approach doesn’t just challenge your strength—it rewires the way your body utilizes tension and elasticity for maximum performance.
In this blog, we’ll dive deep into the science and application of slowing down your bench press tempo to make you stronger, exploring concepts like the stretch-shortening cycle and elastic potentiation, while also addressing common misconceptions.
What is the Stretch-Shortening Cycle?
The stretch-shortening cycle (SSC) is a natural process your muscles and tendons go through during movement. It refers to the phenomenon where a muscle stretches under tension (eccentric phase) and then rapidly shortens (concentric phase) to generate force. Think of it like a rubber band: the more you stretch it, the more energy it stores, ready to be released when it snaps back.
In the bench press, the SSC occurs when you lower the barbell to your chest (stretch phase) and press it back up (shortening phase). This cycle plays a crucial role in producing explosive strength, especially during heavy lifts. However, the effectiveness of the SSC depends on how well you utilize the stretch phase to build tension in your muscles.
Why Does the Stretch-Shortening Cycle Affect Your Bench Press?
When you perform a bench press, the SSC allows your muscles to store and release elastic energy. This energy contributes to a stronger and more explosive pressing phase. However, the key to maximizing the SSC lies in how you execute the eccentric portion of the lift. By slowing down the tempo, you give your muscles and tendons more time to build tension, effectively "charging" the elastic energy stored in them.
Lifters who rush through the eccentric phase often miss out on this crucial tension-building process. Without sufficient tension, the muscles cannot generate as much force during the concentric phase, leading to weaker lifts. A slower tempo bench press not only enhances tension but also improves muscle control and stability, setting the stage for greater strength gains.
What is Elastic Potentiation?
Elastic potentiation is the process by which your muscles and tendons store elastic energy during a stretch and then release it to amplify force output. It’s like compressing a spring—the more you compress it, the more powerful the rebound.
In the bench press, elastic potentiation occurs when you control the lowering phase with a deliberate, slower tempo. This controlled stretch increases the amount of elastic energy stored in the muscle fibers and tendons, which is then unleashed during the pressing phase. Over time, training with this method improves your body’s ability to utilize elastic energy, resulting in stronger, more explosive lifts.
Doesn't Stretching the Muscle Damage the Muscle?
One common misconception about slowing down a lift is that it leads to excessive muscle damage, potentially impairing recovery. While it’s true that stretching a muscle under tension creates microtears—a necessary component of muscle growth—the goal of a slower tempo bench press isn’t to maximize damage but to build tension.
When you lift very heavy weights with a controlled tempo, you’re focusing on creating mechanical tension rather than exhausting the muscle through volume. This tension is what stimulates strength adaptations without necessarily inducing the same level of muscle soreness you might experience from high-rep hypertrophy training. The key lies in intention: are you stretching the muscle to build tension for strength, or are you stretching it to create exhaustion for growth? Understanding this distinction is critical for programming effectively. This leads to the conversation of the “mind-muscle connection” and when integrated under different scenarios, the muscle’s response and execution to a stretching phase can become different.
Different Intentions: Building Size vs Strength
The intention behind your training dictates the outcome. Let’s break down the difference between using a slower tempo for hypertrophy (muscle size) and strength.
Building Size
When the goal is hypertrophy, a slower tempo is often used with lighter weights to increase time under tension (TUT). By intentionally fatiguing the muscle through extended sets, you stimulate metabolic stress and muscle damage, both of which are key drivers of growth. This method often involves multiple reps and is geared toward creating voluntary exhaustion in the muscle.
Building Strength
For strength, the focus shifts to maximizing tension with heavier weights. A slower eccentric phase is used not to exhaust the muscle but to build elastic tension and improve control. This intentional tension primes the muscle for a stronger contraction during the concentric phase. Instead of aiming for high reps, the emphasis is on lower rep ranges with heavier loads to train the nervous system and increase force production.
Understanding these differences ensures that your slower tempo bench press aligns with your specific training goals.
How to Integrate a Slower Bench Press
Incorporating a slower tempo bench press into your routine requires careful planning to ensure it complements your overall training. Here’s how to do it effectively:
1. Use Tempo-Specific Programming
Introduce tempo-specific sets where the eccentric phase lasts 3-5 seconds. For example:
4:1:1 tempo: Lower the bar over 4 seconds, pause for 1 second at the chest, and press back up over 1 second.
3:0:1 tempo: Lower the bar over 3 seconds without a pause, then press back up explosively.
2. Focus on Heavy Loads
For strength development, use weights in the range of 70-85% of your one-rep max (1RM). Perform 3-6 sets of 3-5 reps, ensuring you maintain control during the eccentric phase.
3. Prioritize Recovery
Slower tempo lifts place significant stress on the muscles and nervous system. Allow adequate recovery between sets (2-4 minutes) and avoid overloading your program with too many slow-tempo exercises in one session.
4. Combine with Explosive Work
Pair slower tempo bench presses with explosive exercises like speed bench or plyometric push-ups. This combination trains both the elastic and explosive aspects of the SSC, creating a well-rounded strength foundation.
5. Periodize Your Training
Use slower tempo bench presses as part of a periodized program. For example, incorporate them during the accumulation phase to build tension and control, then transition to more explosive lifts during the peaking phase.
Conclusion
Slowing down your bench press tempo is more than just a change of pace; it’s a strategic tool for building strength through the principles of the stretch-shortening cycle and elastic potentiation. By controlling the eccentric phase, you harness the elastic energy stored in your muscles and tendons, setting the stage for a more explosive press. This approach isn’t about exhausting your muscles but about intentionally creating tension for stronger contractions.
Whether you’re a powerlifter chasing a new PR or a recreational lifter looking to refine your technique, incorporating slower tempo bench presses into your routine can unlock untapped strength potential. Embrace the challenge, trust the process, and watch your lifts reach new heights.