Body By O Coach Kim Oddo explains how to use a 2-1-3 tempo on the shoulder press. Follow Kimbo as IFBB Figure Pro Debra Rosado Bohac demonstrates by starting at the top of the dumbbell press. Lower the weights using a 2-second count. Pause for a second at the bottom. Push the weight back up using a 3-second count. This causes tension on the muscle throughout the movement. When athletes tend to use heavier weight, they bounce off the bottom of the movement taking the tension off the muscle. Lower the weight and focus on the tempo of the movement.