Hey guys
Just a general question here. How come i never see tempo bench or larsen press variations within BBM programs. Do you guys think these are good supplemental exercises or is there a reason you dont program them as much as other exercises?
Hey guys
Just a general question here. How come i never see tempo bench or larsen press variations within BBM programs. Do you guys think these are good supplemental exercises or is there a reason you dont program them as much as other exercises?
I program them sometimes and they’re in a few of the templates as options. Similar to many other exercise variations, I don’t view them as uniquely beneficial. Rather, they’re just additional options for pressing.
I think tempo bench work has a pretty narrow therapeutic window if you will, e.g. it doesn’t work on lots of people, but others seem to do well with it. A few examples of how and when I use it with clients and myself:
Strength Blocks:
3-0-0, 3-1-0, 6-0-0 tempo bench press x 3-5 reps @ RPE 8-9 for 2 to 4 sets
I tend to keep the reps low due to the time component here AND the desire to keep the load somewhat heavy in an absolute sense. I find most people can move some pretty appreciable weight with this setup. When combined with the tempo component, there may be an opportunity to improve bar path, positioning on the bench, and/or other technique elements. I have this as an option in the Low Fatigue template:
Rehab Blocks:
3-0-3 or 5-3-0 tempo bench press x 8 to 12 reps @ RPE 6-8 for 2 to 4 sets
In this setting, the tempo is useful for reducing the absolute load while we desensitize the area. We use this in the shoulder rehab template: