How to Do It: Set yourself up like you're doing a normal barbell bench press. Unrack the bar and slowly (slowly!) lower the bar to your chest, then ascend back to the start at your normal speed. Try different tempos to see what makes you work the hardest.
The Benefit: Again, we are focusing on time under tension to increase damage done to the muscle fibers. A slow eccentric lowering portion of the movement causes more stress to the fibers and can really kickstart any stalled or slow progress in hypertrophy of the upper body.
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