Paused Push-Up

Push-ups with a pause at the bottom without resting the chest on the floor.

• Compound
• Bodyweight
• Beginner

How to do it

• Pause for 1–2 s with the chest a centimeter above the floor, without resting on it
• Keep the body in a plank with the glutes and abs braced
• Lower the chest until it nearly touches the floor with the elbows at ~45° and press

Sets, reps and tempo

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

Tempo: Lower for 2 s, pause 1–2 s near the floor, and press without letting the hips sag

Common mistakes

• Letting your hips sag
• Resting the chest on the floor during the pause

Muscles worked

Primary

• Chest

Secondary

• Triceps
• Anterior deltoid
• Core / abs

Alternatives

• Push-Up
• Bench Press
• Dumbbell Bench Press