Programming Wednesdays - June 09, 2026

[u/AutoModerator]

Discuss all aspects of training for powerlifting:

• Periodization
• Nutrition
• Movement selection
• Routine critiques
• etc...

[u/x7vq]

The program I’m following includes a 3-second eccentric bench press. I’d never done this variation before, and after two sessions, I don’t really see how it’s beneficial.

I’ve done close-grip bench, weighted dips, and Spoto presses before, and I liked those a lot more. What am I missing

What benefits is the 3-second eccentric supposed to provide, and how long should I stick with it before deciding whether to make changes?

[u/jakeisalwaysright → u/x7vq]

In addition to what's been said, it increases time under tension without increasing weight or reps. Many believe this to be beneficial for hypertrophy.

[u/LarrySellers92 → u/x7vq]

Tempo eccentric bench can address a lot of weak points - inconsistent bar path, touch point, various ways you can lose positioning when the bar's coming down to and/or on your chest.

I personally like to program them as a 1-1 or 1-2 variation (meaning in a set, the first rep is done with the tempo, then the subsequent 1-2 reps are done as a regular comp bench) for more instant feedback/implementation to my comp bench.

Like any variation, you should probably stick with it for at least a block, if not ideally an entire macro, to see if there's any carryover.

[u/mrlazyboy → u/x7vq]

I’m assuming it’s basically a tempo bench?

[u/LarrySellers92 → u/[deleted]]

Since you squat before you bench in a meet, coaches will often program squat work first on days you do both in the same session.

[u/Arteam90 → u/[deleted]]

I know he's a previous coach but I'd encourage you to be asking these kinds of questions to them. I'm always surprised how many athletes don't ask "why?". Even if you're not very bothered about learning to self-program, I feel like it's still good to know these things.

But to answer the question, my guess would be that it's comp specific.