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Many say they can do the push-up. But can they really do it in proper strict form?

Hands off paused push-ups are a great way to test your push-up strength in its full range of motion as well as check your form.

Many people say, “30 push-ups? Easy!” Once they start doing the exercise, you’ll see their chest not reaching the floor. You might also notice them using momentum and bouncing up and down. Doing push-ups as if it’s a sprint.

Push-ups can be done in a faster tempo but that would be for a different goal. Faster tempo push-ups are specifically for building power and explosiveness. Not really exactly for everyone.

Add that speed tends to break your form if you’re not yet used to the proper form.

If you want to gain strength and muscle, then take the slower tempo for push-ups. Better yet, choose the hands off paused variation.

If regular push-ups are too easy, try this variation. Adding the pause eliminates the possibility to use momentum allowing maximization of muscle tension. The pause and release at the bottom also strengthen you in the fullest (for now, since you can actually go lower) range of motion of the push-up.

The Hands-Off Paused Pushup is an integral step towards mastery of The Pushup Fundamental. Muscles targeted: pectorals, triceps, front deltoids, abdominals, trapezius. This movement improves bicep and tricep endurance, trapezius strength, and overall balance.

HOW TO KNOW WHEN IT’S SAFE TO ATTEMPT?

Simple, do regular push-ups. Once you’re comfortable with push-ups, I mean in strict proper form, you can move to this variation.

If the regular push-ups are still challenging, you can still move to the hands off paused variation to add intensity and make sure you utilize the full range of motion in a good tempo.

 

Summarized Benefits

  1. Trains core and other stabilizing muscles
  2. Strengthen full range of motion of push-up
  3. Builds stronger upper body
  4. Boosts push-up numbers

How to Perform

  1. Begin with body in a straight line, up on the toes, legs straight, and arms straight.
  2. Palms on the floor, tighten your abdominals.
  3. Bend at elbows, lowering chest all the way to the floor
  4. Lift hands off the floor a few cm and then return palms to floor
  5. Push back up into push up position, keeping body tight
  6. Repeat for specified repetitions

Keep in mind

Proper form of push-ups

Please, we can stress this enough. Below is the checklist for your form. This also goes to most push-up variations:

  • Elbows tucked in. No flaring out
  • Shoulders fully depressed
  • Straight body line during the whole movement
  • Full retraction of the scapula at the bottom-most part
  • Protraction of the scapula at the top-most part
  • Neutral head position
  • Lockout arms at the top
  • Engaged core

 

Coaching Pointers

Starting Position:

Tight core

Legs together
Extended arms

Planted toes

Straight legs

Flat hips

Lengthened spine

Flat Palm

Movement Position:

Elbows lifted pulling towards                               one another

Hands lifted

Planted toes

Chest on the floor

Finish Position:

Tight core

Legs together
Extended arms

Planted toes

Straight legs

Flat hips

Lengthened spine

Flat Palm