Bodyweight Training

Paused Push-Up exercise

A push-up where you pause for one or more seconds at the bottom, increasing time under tension and control.

Paused Push-Up exercise demonstration

How to perform Paused Push-Up

  1. Get into a standard push-up position.
  2. Lower your chest until it nearly touches the floor.
  3. Pause and hold for 2 seconds at the bottom.
  4. Push up to the starting position.
  5. Keep elbows at a natural angle.
  6. Repeat for the desired number of reps.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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