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Push-up Speed: Should Your Push-ups Be Done Slow Or Fast

Push-up Speed: Should Your Push-ups Be Done Slow Or Fast

  1. Are you incorporating push-ups into your training on a regular basis?
  2. Are you looking to get some serious results from your push-up routine? 
  3. Are you aware that by changing your push-up speed you can achieve different results? 

Training and altering your push-up speed is a way you can get different results from your strength and conditioning program. The push-up exercise is powerful, but how should it be performed in terms of the speed of its execution?

Push-up Speed

The speed at which you do push-ups will develop your physical outcome. When looking at performing your push-ups you need to understand what is going on with your muscles first before figuring out how you should go about performing your push-ups.

When examining any kind of movement you need to understand that your muscles have three types of muscular contractions. These include…

Concentric: Shortening of the primary muscle.

Isometric: Tensioning of the muscle without movement

Eccentric: Lengthening of the primary muscle.

If you focus on a slower descent in the push-up you’re going to build a great deal of strength and endurance as the slow descent primarily involves the eccentric portion of your muscles’ contraction.

The eccentric contraction actually places the most stress on the muscle and will result in more strength development due to the amount of tension that is created during this phase of the muscular contraction.

However if you’re emphasizing more push-up speed like you would with a plyometric push-up, or just doing the push-ups fast you will develop more speed and power.

So to answer the question of whether your push-ups should be done at a faster tempo, or at a slower one it really just depends on your goals. If you’re not sure of what you would need the most then perhaps place both protocols into your training to develop a little balance between the two in order to address both needs.

Push-up Speed: The Takeaway

If you’re just trying increase your push-ups just focus on control and slowing the tempo while increasing your total volume.

However, if you’re a martial artist, or boxer you still want to emphasize the strength, but it would also be a good idea to do some fast push-ups as well to enhance your hand speed for fighting.

When trying to plan your push-up speed protocol you just need to learn how to identify your needs and then you can go from there.

Are you currently performing your push-ups slow or fast? 

How often are you using push-ups in your current strength and conditioning program? 

Post up and share in the comments here below.

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Brandon

I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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