Pause rep pushups with negative and burnouts
Starting Posture
Start in a high plank position with hands slightly wider than shoulder-width apart, keeping core engaged and body in a straight line from head to heels.
How to Exercise
Perform a pause rep pushup by lowering your body towards the ground, pausing halfway down for 1-2 seconds, then pushing back up to the starting position. After completing a set of pause rep pushups, immediately go into burnouts by doing as many pushups as possible with good form until muscle failure.
Breath Control
Inhale as you lower down for the pushup, exhale as you push back up. During the burnouts, try to maintain a steady breathing rhythm to support endurance.
Common errors
Common errors include allowing the hips to sag or pike during the pushup, not fully extending the arms at the top of the movement, and losing core engagement. Make sure to perform each repetition with control and full range of motion.
Weights
Grips
Variations
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on maintaining proper form throughout the exercise to avoid injury. Keep your core engaged and avoid sagging or arching the back. If the burnouts become too challenging, take short breaks and continue pushing until muscle failure. This exercise is great for building upper body strength and endurance.
Cautions
Avoid locking out the elbows at the top of the pushup to prevent strain on the joints. If you experience any pain or discomfort, stop the exercise immediately. It's important to listen to your body and not push through any sharp or intense pain.