The Perfect Push Up | Do it right!
WATCH: The Ultimate Push-up Workout
Who doesn't love a push-up workout? Well, you might not after trying this.
Consisting of just one exercise – the push-up (obvs) – this workout uses varying tempos to cumulatively challenge the same muscle groups. To put it bluntly, this workout is horrible.
(Related: The 10 best exercises for your chest)
First, you’ll go as fast as possible, cranking out as many reps as you can in a row. This tempo provides constant tension in your pecs, maximising muscle growth, he says.
Once you can’t perform another explosive rep, you’ll immediately perform an isometric hold, hovering a few inches off the floor.
Compartmentalise, and hold this position for as long as you can. You’re building strength and stability in the hardest point of the push-up – the bottom.
(Related: 6 tips to build a bigger chest at home)
Finally, do as many eccentric push-ups as possible. Take 3 seconds to lower your body to the floor, and then drop your knees to the floor and quickly cheat your way back up to the top of a push-up position. Don’t pause between reps.
Studies show that slowly lowering your bodyweight stimulates growth and boosts strength throughout your chest.
Video: The Ultimate Push Up | Can you do it?
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