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