Time Under Tension (TUT) Bench Press Workout
Workout Overview
Athletes are going to focus on building foundational strength using the bench press with a
method called Time Under Tension (TUT). This workout is all about control, endurance, and stability — key elements that will make you stronger, reduce your risk of injury, and prepare you for heavier lifts down the road.
Here’s a step-by-step breakdown of the workout and what we’re trying to achieve.
Step 1: Workout Breakdown
You’ll be using the Olympic bar (45 lbs) only for this
workout. We’re focusing on form, control, and muscle endurance, not heavy weight.
1⃣ Set 1: Normal Bench Press
• Reps: 20
• Tempo: Normal pace (up and down at your regular
speed)
• Weight: 45 lbs (the bar only)
2⃣ Set 2: Time Under Tension (TUT) Bench Press
• Reps: 10
• Tempo:
◦ 10-second countdown on the way down
(eccentric phase)
◦ Controlled press back up (no rushing)
• Weight: 45 lbs (the bar only)
Step 2: What Is Time Under Tension (TUT)?
Time Under Tension means you’re keeping your muscles
under stress for a longer period during each rep.
Instead of moving the bar quickly, you slow things down,
especially during the lowering phase (eccentric).
🔑 Key Focus: Control the bar for a 10-second dissension each rep.
The slower you lower the bar, the harder your muscles work to stay stable.
This forces your chest, shoulders, triceps, and stabilizer muscles to activate more, helping
you build strength, endurance, and control.
Step 3: Why Are We Doing This? (The Goal)
The goal of this workout is to build a strong foundation
for future lifts.We’re not trying to lift heavy yet — we’re focusing on
stability, control, and injury prevention.
Here’s what you’ll achieve by mastering TUT:
✅ Increased muscle endurance – Your muscles will be
able to work longer without fatigue.
✅ Better control and form – Helps you avoid sloppy
reps when you go heavier.
✅ Stronger stabilizing muscles – Supports your
shoulders, chest, and joints.
✅ Reduced injury risk – Slow, controlled reps
strengthen tendons and joints.
Step 4: Mental Focus and Discipline
This workout isn’t just about physical strength — it’s
about mental toughness.
It’s going to burn. You’ll want to rush through it. Don’t.
The goal is to stay disciplined and stay in control
through the entire 10-second countdown.
✅ Count down every second in your head or have a
teammate count for you.
✅ Focus on your form.
✅ Stay locked in mentally.
Final Breakdown for Tomorrow’s Workout
Set Reps Tempo Weight
Set 1 20 Normal pace 45 lbs
Set 2
(TUT) 10 10-second
descent 45 lbs
Key Takeaway: Building a Foundation
Remember, strength isn’t just about how much weight
you lift. It’s about control, endurance, and building a
solid foundation. TUT helps you develop those qualities
so you can lift heavier later — safely and with proper
form.Trust the process, stay disciplined, and let’s get
stronger tomorrow!
— Coach Will Moore