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No Equipment Necessary: Slowed Down Push Up

Push-ups are a great way to work your upper body without needing to use anything but your own body weight, but they can get a little boring. If you're sick of doing the same old push-up, then try this updated version of the push-up that slows things down — you'll be sure to feel the burn with this one. Here's how you do it:

  1. Start in a regular push-up position.
  2. Lower yourself about halfway to the ground and hold for one second.
  3. Then continue lowering until your chest is a few inches from the floor and hold for one second.
  4. Now push back up to the halfway point (same as in step number two) and pause for a second before pressing yourself all the way back up to the start position. That completes one.
  5. Do three sets of 8-10.

Fit's Tips: Too hard? Do it on your knees. Too easy? Hold the pauses for a few more seconds.

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Join The Conversation
ktgrl1818 ktgrl1818 9 years
I love doing slow pushups like these with my legs propped up on an exercise ball. i do 3 set of 15. 15 with my arms placed shoulder width apart, 15 with my arms farther apart, and 15 with my arms very close together. i make sure to touch my forehead to the ground each time. this is a great exercise for your arms,shoulders, and back.
dd-sugar dd-sugar 9 years
This brings up a good point with many exercises, especially weight-lifting, that I see at the gym. Men especially are guilty of whipping through the weights, using momentum and cheating themselves out of a good workout (not to mention greater possibility of injury). Some hate it but I just love the burn with these and when I slow down the thigh exercises too. I use this principle to get that extra umph! at the end of a movement. You can also concentrate on better form when you slow down as well.
chibarosa chibarosa 9 years
Thanks for this post! This is sort of what I did when I was learning how to do push ups, because my muscles were so weak that I couldn't do the lowering phase without falling onto the floor. By lowering a bit and holding, then lowering more and holding, it strengthened my muscles enough that I could eventually do a controlled push up without falling flat.
aimeeb aimeeb 9 years
Ouchhhhhhhhhhhhhhhhh!
gigill gigill 9 years
These look like torture.
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