Slow Motion Pushups


Lower Chest, Outer Chest, Rear Delts




30-45 seconds time under tension

This movement is a regular push-up, but spiced up again with the time under tension training principle.

Your goal should be to go down slowly (3 seconds), then explode on the way up.


  1. 1
    Get on the ground in a push-up position (hands wider than shoulder width, feet back and together, body straight)
  2. 2
    Look down, then go down slowly, until your chest touches the ground
  3. 3
    Explode up without locking your elbows
  4. 4
    Repeat the movement pattern for 30-45 seconds

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