Push-ups are one of the most popular and effective exercises for building upper body strength. However, there’s a debate about whether it’s better to perform push-ups quickly or slowly.
Some fitness experts recommend performing push-ups with a slow tempo for increased muscle activation and safety, while others argue that fast push-ups can improve hand speed for martial artists and boxers.
In this article, we’ll take a closer look at the fast and slow push-ups and help you determine which approach is best for your fitness goals.
If you’re just trying to increase your push-ups, it’s better to focus on control and slowing the tempo while increasing your total volume. Slower pushups result in greater muscle activation and are safer, and they’re more likely to result in improved push-up performance. However, if you want to emphasize strength, it would also be a good idea to do some fast push-ups as well to enhance your hand speed, according to Brandon Richey Fitness. Therefore, slowing down the push-up tempo is better for building strength and muscle activation, but faster push-ups can be beneficial for improving hand speed.
It’s better to focus on control and slow the tempo.
When it comes to improving your push-ups, there are a few different factors that come into play. One of the most important things to focus on is control.
This means really focusing on engaging your muscles and maintaining proper form throughout each rep.
By doing so, you’ll be able to work your muscles more effectively and reduce your risk of injury.
Another key factor to consider is tempo. It’s important to slow down your movements and really focus on the eccentric (lowering) portion of the push-up.
This can help to increase time under tension, which is a key driver of muscle growth and strength gains.
By slowing down your tempo, you’ll be able to activate more muscle fibers and work your muscles more effectively.
Increasing your total volume is another important factor. This means gradually increasing the number of push-ups you can do over time.
By doing so, you’ll be able to challenge your muscles and stimulate growth and adaptation.
However, it’s important to do so gradually and to always maintain proper form and control.
By focusing on control, tempo, and total volume, you can effectively increase your push-up strength and performance over time.
Slower pushups result in greater muscle activation and are safer.
Yes, that’s correct. Slower push-ups result in greater muscle activation and are safer, according to an article from Medical News Today.
This is because slower push-ups engage more muscle fibers, which results in greater muscle activation and increased strength gains.
Slower push-ups allow for greater control and proper form, which can reduce the risk of injury.
As you mentioned, slower push-ups are more likely to result in improved push-up performance.
By slowing down your movements and focusing on control, you’ll be able to work your muscles more effectively and reduce the risk of fatigue. This can help you to perform more push-ups overall and improve your overall push-up performance.
While there are benefits to both fast and slow push-ups, it’s important to consider your fitness goals and choose the approach that aligns with those goals.
If you’re looking to increase muscle activation and improve your push-up performance, slower push-ups may be the way to go.
So! Below is a chart table summarizing the advantages and disadvantages of focusing on control and slowing down the tempo of push-ups:
Advantages | Disadvantages |
|---|---|
| Increases muscle activation and time under tension, leading to greater strength and hypertrophy gains | May require more time and effort to complete the same number of repetitions |
| Helps to maintain proper form and technique, reducing the risk of injury | Can be more challenging for beginners or those with lower levels of upper body strength |
| Can be effective in engaging the core muscles and improving stability | May not be as effective in developing fast-twitch muscle fibers for explosive movements |
| Provides a greater range of motion, leading to increased flexibility and mobility in the shoulders and chest | May not be as effective in improving hand speed and reaction time |
Note that the tempo at which you perform push-ups should be based on your individual fitness goals and abilities.
While slowing down the tempo can be effective in building strength and muscle activation, it may not be the best approach for everyone. It’s always important to maintain proper form and technique to avoid injury and to consult with a fitness professional if you’re unsure about the best approach for your individual needs.
It would also be a good idea to do some fast push-ups as well to enhance your hand speed.
While slower push-ups can help to build strength by increasing muscle activation and time under tension, fast push-ups can help to improve hand speed and reaction time.
Fast push-ups involve explosive movements that require the recruitment of fast-twitch muscle fibers.
By doing so, you’ll be able to improve your overall speed and power, which can be beneficial in martial arts and boxing.
Additionally, fast push-ups can help to improve your hand-eye coordination and reaction time, which can be important skills to have in these sports.
However, it’s VERY important to note that while fast push-ups can be beneficial, they should be done in addition to, not instead of, slower, controlled push-ups.
Both forms of push-ups can help to improve overall strength and fitness, and incorporating both into your training regimen can help you to achieve a well-rounded level of fitness.
Incorporating fast push-ups into your training regimen can be a beneficial way to improve your hand speed and reaction time as a martial artist or boxer, but it should be done in conjunction with other forms of exercise to achieve a well-rounded level of fitness.
Below is a chart summarizing the advantages and disadvantages of incorporating fast push-ups into your workout routine to enhance hand speed:
Advantages | Disadvantages |
|---|---|
| Improves hand speed and reaction time, which can be beneficial for sports or other activities that require quick movements | May not be as effective in building overall strength and muscle activation |
| Develops fast-twitch muscle fibers, which are responsible for explosive movements and quick reactions | May be more challenging for beginners or those with lower levels of upper body strength |
| Can improve hand-eye coordination and reaction time | May place more stress on the joints and increase the risk of injury if proper form and technique are not maintained |
| Provides a cardiovascular workout and can help to improve endurance | May not be as effective in engaging the core muscles or improving stability |
| Can be a fun and challenging way to mix up your workout routine | May not be the best approach for those with pre-existing joint or muscle conditions |
Note that incorporating fast push-ups into your workout routine should be done in moderation and based on your individual fitness goals and abilities.
It’s always important to maintain proper form and technique to avoid injury and to consult with a fitness professional if you’re unsure about the best approach for your individual needs.
Incorporating both slow and fast push-ups into your workout routine can help to maximize overall strength and fitness gains.
Slowing push-up is better for building strength and muscle activation while faster push-ups improve hand speed.
Research suggests that slowing down the push-up tempo can be beneficial for building strength and muscle activation, whereas faster push-ups can be beneficial for improving hand speed.
Slower push-ups can create a longer time under tension, leading to more fatigue with fewer repetitions and increased muscular gains.
Slowing down the movement also allows for more deliberate execution of each repetition, which can ensure proper technique and form.
This can be especially beneficial for those looking to strengthen their core muscles, as slow push-ups can engage this area more effectively than standard push-ups.
On the other hand, faster push-ups can improve hand speed by increasing the speed of the contraction and relaxation of the muscles.
The rapid movement of the push-up can help to develop fast twitch muscle fibers, which are responsible for explosive movements and quick reactions.
Slowing down the push-up tempo can be beneficial for building strength and muscle activation, while faster push-ups can improve hand speed by increasing the speed of muscular contraction and relaxation.
However, it’s important to note that both slow and fast push-ups have their benefits, and incorporating both types of push-ups into your workout routine can help to maximize overall strength and fitness gains.
Final thoughts
There is no clear answer as to whether it is better to do push-ups fast or slow, as both have their own benefits.
Below is a table summarizing the advantages and disadvantages of each approach:
Fast Push-Ups | Slow Push-Ups |
|---|---|
| Improves hand speed and reaction time | Builds strength and muscle activation |
| Develops fast-twitch muscle fibers | Creates longer time under tension |
| Increases speed of muscular contraction and relaxation | Allows for more deliberate execution of each repetition |
| Can improve hand-eye coordination | Engages core muscles more effectively |
| May be less effective for building overall strength | May be less effective for improving hand speed |
Note that both fast and slow push-ups can be effective in building overall strength and fitness, and incorporating both into your workout routine can help to maximize your gains. Additionally, the tempo at which you perform push-ups should be based on your individual fitness goals and abilities, and it’s always important to maintain proper form and technique to avoid injury.
Conclusion
The conclusion on whether it is better to do push-ups fast or slow depends on your fitness goals. If you aim to build muscle and strength, slow push-ups are recommended.
Slow push-ups put more strain on your muscles, result in greater muscle damage, and increase muscle mass and strength by engaging more muscle fibers with longer time under tension.
On the other hand, if your goal is to build explosive power and cardiovascular fitness, fast push-ups are the way to go.
Fast push-ups improve the explosiveness of your pushing ability and make it more of an aerobic exercise, which helps to gain endurance and explosive power.
Therefore, it is essential to understand your fitness goals, and choose the type of push-up that aligns with your objective. It can also be beneficial to mix both fast and slow push-ups for a balanced workout routine.