In case you’re attempting to increase your push-up repertoire, a technique you possibly can take it up a notch is by taking part in with the tempo of the motion. Moderately than elevating and reducing your self for a similar size of time, you possibly can decrease your self down slowly, then push up rapidly and with energy, which can problem your power and management.
“Tempo push-ups are nice for those who’re engaged on constructing power,” Kat Atienza, a coach and the founding father of Session in Brooklyn, says. “You’re transferring slightly bit slower to actually construct that power to press away from the ground.”
The rationale altering the tempo provides a brand new dimension to a strength-building transfer like a push-up is that it will increase your muscular tissues’ time underneath pressure, which is the period of time your muscle is actively lengthening or contracting. Going extra slowly may also implement good kind, which can make sure you’re doing the train appropriately and getting probably the most out of it.
However with a view to execute this type of push-up with good kind, it’s important to know the proper option to carry out this transfer, and the frequent pitfalls to keep away from. Fortunately, Atienza is right here to interrupt it down.
Right here’s methods to do a tempo push-up
1. Begin in a plank pose
Be sure that your palms are straight beneath your shoulders, not too far ahead.
2. Decrease down for 3 seconds
As you decrease, bend your elbows at a 45-degree angle to your physique, which ought to put them by your rib cage (quite than straight out to the perimeters).
3. Push again up in a single second
Hold your hips in step with your shoulders, transferring as one entire unit. Don’t elevate your chest up earlier than you’re in a position to elevate your hips. If that is too difficult, place your knees on the bottom when you attain the underside of the transfer, which can nonetheless permit you to push up in a single piece.
Watch Atienza display all this within the video above to be sure you’re doing all your tempo push-ups the appropriate means.