So, the rep timing I recommend is either the “2–1–2” or “2–1–1” timing. This means the first part of the rep should take about 2 seconds, which is followed by a 1-second (or shorter) pause, which is followed by the final portion of the rep, which should take between 1 and 2 seconds to perform. For example, if we apply this to the bench press, it means we are to lower the bar to our chest in 2 seconds, pause for 1 second or less, and raise it in 1 or 2 seconds.
