Paused Push-Up
A push-up with a still pause at the bottom of each rep.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Horizontal push
- Modality
- Calisthenics
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Place the hands on the floor under the shoulders, a little wider than the shoulders.
- Step the feet back until the body is in one line from head to heels.
Do the rep
- Lower until the chest is a fist's height above the floor.
- Hold still in that position for the stated pause, for example two seconds.
- Press back up to straight arms.
What counts as a rep
A rep counts when the bottom position is held still for the stated pause and the arms return to straight, with the body in one line.
One rep lowers the chest to a fist's height above the floor, holds still for the stated pause, and ends at straight arms with the body in one line.
Breathing
Inhale as you lower; keep breathing during the pause; exhale as you press up.
Cues
- Stop still at the bottom.
- Keep the hips in line during the pause.
- Make the pause longer when the reps get easy.
Common mistakes
Bouncing
What you seeThe chest drops and rebounds with no still pause.
FixCount the pause before you press.
The pause removes the rebound.
Sagging during the pause
What you seeThe hips drop while you hold the bottom.
FixSqueeze the glutes and brace the trunk.
A straight body keeps the load on the chest and arms.
Stop the set if
- Stop if you feel sharp pain.
- End the set when you cannot meet the stated range under control.
General educational content, not individual coaching or medical advice.
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