Paused Push-Up

Bodyweight variation that changes support, leverage, or height to scale difficulty without external load.

• Compound
• Bodyweight
• Beginner

How to do it

• Adjust the leverage to complete the full range under control
• Keep the body active as one unit
• Progress range of motion before difficulty

Sets, reps and tempo

Ranges: 10–20 reps · 0–2 RIR (progress to decline/weighted)

Tempo: Lower for 2 s, graze your chest, press without letting your hips sag

Common mistakes

• Choosing leverage that forces you to shorten the range
• Using momentum and losing trunk position

Muscles worked

Primary

• Chest

Secondary

• Triceps
• Anterior deltoid
• Core / abs

Alternatives

• Push-Up
• Bench press
• Dumbbell Bench Press