Slow pushup
Starting Posture
Start in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
How to Exercise
Lower your body towards the floor while keeping your elbows close to your sides. Press back up to the starting position, making sure to fully extend your arms.
Breath Control
Inhale as you lower your body towards the floor and exhale as you push back up.
Common errors
Rushing through the movement without proper form, letting the hips drop, and flaring out the elbows are common mistakes to avoid.
Weights
You can increase the intensity of this exercise by wearing a weighted vest or placing weight plates on your back.
Grips
You can vary your grip width to target different muscle groups. A wider grip will engage more of the chest muscles while a narrower grip will focus more on the triceps.
Variations
To make this exercise easier, you can perform pushups on your knees. To make it more challenging, elevate your feet on a bench or add a plyometric element by explosively pushing up off the floor.
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 keeping your core engaged throughout the exercise to maintain a neutral spine. Make sure to lower down in a slow and controlled manner to maximize muscle engagement.
Cautions
Avoid arching your back or allowing your hips to sag. If you experience any pain in your wrists, try using dumbbells or pushup bars to reduce the strain.