Chest Tempo Press

Plate loaded chest press 12-15 reps, immediately supersetted with a tempo press. I like the plate loaded chest press AFTER I have completely exhausted all my stabilizer muscles doing flat and inclined dumbbell presses. Because the machine works in a fixed plane I can really grip it and rip it forcing out reps. After I hit my 12-15 reps, I cut the weight in half and go into a tempo press. Focus is time under tension here. A tempo press is a 3-4 second negative, 1 second pause at the bottom, then a slow 3 second press. Choose a light enough weight to allow yourself to go slow. You need to fight the urge to use speed here. As it starts to hurt your mind wants you to speed up the rep, finishing to lessen the pain. Ignore the pain and stick with the tempo. This is where the growth happens.
Looking for 5 tempo reps at 7 seconds per rep.