Tempo Push-Up
A push-up done at a set slow speed, usually with a slow lowering phase.
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 for the stated count, for example three seconds, until the chest is a fist's height above the floor.
- Press back up to straight arms at the stated speed.
What counts as a rep
A rep counts when the lowering matches the stated count 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 at the stated tempo and ends at straight arms with the body in one line.
Breathing
Breathe in slowly as you lower; exhale as you press up.
Cues
- Count the seconds on the way down.
- Keep the same speed for every rep.
- Make the lowering slower when the reps get easy.
Common mistakes
Rushing the lowering
What you seeThe chest drops faster than the stated count.
FixCount out loud and slow down.
The slow lowering is the point of this variant.
Sagging hips
What you seeThe hips drop below the line of the body.
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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