What is tempo training in the context of slow pushups?

Tempo training dictates the speed of each phase of an exercise (eccentric, isometric holds, concentric), and for slow pushups, it primarily means extending the lowering and lifting phases to increase time under tension.

How do slow pushups contribute to muscle growth and strength?

Slow pushups stimulate muscle growth (hypertrophy) by increasing time under tension, leading to increased metabolic stress, mechanical tension, and enhanced motor unit recruitment in muscle fibers.

What are the potential disadvantages of doing slow pushups?

Potential drawbacks include reduced power development, higher perceived exertion and fatigue, less cardiovascular benefit compared to faster sets, and they may not be ideal as the sole focus for maximal strength or explosive movement goals.

Who can benefit most from incorporating slow pushups into their routine?

Slow pushups are particularly beneficial for beginners, individuals focused on muscle hypertrophy, those in rehabilitation (under guidance), fitness enthusiasts looking to overcome plateaus, and for improving overall form and body awareness.

What is a recommended tempo for performing slow pushups?

A common tempo for slow pushups is a 3-0-3-0 or 4-0-4-0 count, which involves a 3-4 second eccentric (lowering) phase and a 3-4 second concentric (lifting) phase, with no pauses at the top or bottom.

Are Slow Pushups Good for Muscle Growth & Form?

Are Slow Pushups Good?

Yes, slow pushups are a highly effective method for enhancing muscle hypertrophy, improving neuromuscular control, and perfecting form by maximizing time under tension, though they may not be optimal for power development.

Understanding Tempo Training and Slow Pushups

Tempo training, often expressed as a four-digit number (e.g., 2-0-2-0 or 4-1-2-1), dictates the speed of each phase of an exercise: eccentric (lowering), isometric hold at the bottom, concentric (lifting), and isometric hold at the top. When we talk about "slow pushups," we are primarily referring to extending the eccentric (lowering) and/or concentric (lifting) phases, significantly increasing the time a muscle is under tension during each repetition. This deliberate pace contrasts with typical faster repetitions, which might emphasize momentum or explosive power.

The Science Behind Time Under Tension (TUT)

Time Under Tension (TUT) refers to the total duration a muscle is actively engaged and working during a set. Increasing TUT, as achieved with slow pushups, is a primary mechanism for stimulating muscle growth (hypertrophy) and strength adaptations. When muscles are kept under tension for longer periods, it leads to:

Increased Metabolic Stress: Accumulation of metabolites (like lactate) within the muscle, which is a known trigger for hypertrophy.
Mechanical Tension: Prolonged tension creates microtrauma to muscle fibers, initiating repair and growth processes.
Enhanced Motor Unit Recruitment: Slower movements require continuous muscle activation throughout the range of motion, potentially recruiting more muscle fibers, including higher-threshold motor units.

Benefits of Incorporating Slow Pushups

Integrating slow pushups into your routine offers several distinct advantages, particularly for those focused on muscle development, form refinement, and injury prevention.

Optimized Muscle Hypertrophy: By extending TUT, slow pushups provide a potent stimulus for muscle growth in the chest, shoulders, and triceps. The prolonged engagement breaks down muscle fibers more effectively, prompting a greater adaptive response.
Improved Neuromuscular Control and Strength: The deliberate pace demands greater control over the movement, enhancing the connection between the brain and muscles. This leads to improved stability in the shoulder joint and core, and more efficient force production across the entire range of motion.
Enhanced Form and Technique: Slowing down allows for meticulous attention to form. You can identify and correct imbalances, ensure proper joint alignment, and guarantee that the target muscles are doing the work, rather than relying on momentum or compensatory movements. This reduces the risk of injury.
Greater Mind-Muscle Connection: The focused nature of slow repetitions forces you to concentrate on contracting the working muscles. This heightened awareness can translate to more effective workouts overall.
Overcoming Plateaus: If you've hit a plateau with traditional pushups, introducing slow variations can provide a novel stimulus, shocking your muscles into new growth and strength adaptations.
Reduced Joint Stress (for some): While demanding for muscles, the controlled movement can reduce sudden impacts or jerky motions that might stress joints, particularly for individuals with pre-existing joint sensitivities.

Potential Drawbacks and Considerations

While highly beneficial, slow pushups are not a panacea and may not be suitable for all fitness goals or individuals.

Reduced Power Development: The primary goal of slow pushups is not power or explosiveness. If your aim is to develop fast-twitch muscle fibers for activities requiring speed and power (e.g., sports performance, plyometrics), a balance with faster, more explosive movements is necessary.
Higher Perceived Exertion and Fatigue: Due to the extended TUT and metabolic stress, slow pushups can feel significantly more challenging and lead to quicker localized muscle fatigue, potentially limiting the total number of repetitions you can perform.
Less Cardiovascular Benefit: Compared to high-repetition, faster-paced pushup sets, slow pushups provide less of a cardiovascular challenge, making them less suitable for improving aerobic endurance.
Not Ideal for All Goals: For individuals primarily training for maximal strength (e.g., 1-rep max), powerlifting, or competitive sports requiring explosive movements, slow pushups should be a complementary exercise rather than the sole focus.

Who Should Incorporate Slow Pushups?

Slow pushups are particularly beneficial for:

Beginners: To learn proper form, build foundational strength, and develop body awareness without relying on momentum.
Individuals Seeking Hypertrophy: Those whose primary goal is muscle growth.
Rehabilitation: Under professional guidance, the controlled nature can be useful for rebuilding strength and stability after certain injuries.
Fitness Enthusiasts and Trainers: To add variety to workouts, break through plateaus, and deepen their understanding of movement mechanics.
Individuals with Joint Pain (Cautiously): The controlled movement can sometimes be less irritating to joints than faster movements, but consultation with a professional is advised.

How to Incorporate Slow Pushups

To effectively integrate slow pushups into your routine, consider the following:

Recommended Tempo: A common tempo for slow pushups is a 3-0-3-0 or 4-0-4-0 count. This means a 3-4 second eccentric (lowering), no pause at the bottom, a 3-4 second concentric (lifting), and no pause at the top. You can also experiment with a pause at the bottom (e.g., 4-1-4-0).
Focus on Form: Maintain a rigid plank position from head to heels. Keep elbows relatively tucked (around 45 degrees) to protect shoulders. Control the movement throughout, resisting gravity on the way down and pushing with intention on the way up.
Progression: Start with fewer repetitions per set than you would with regular pushups due to the increased difficulty. As you get stronger, you can increase the number of repetitions, sets, or further extend the tempo. You can also progress by changing leverage (e.g., incline to flat to decline, or knee to toes).
Integration into Workouts: Use slow pushups as a primary strength or hypertrophy exercise early in your workout, or as a finisher to exhaust the muscles. They can be performed 1-3 times per week, allowing adequate recovery.

Conclusion

Slow pushups are undeniably a valuable tool in a well-rounded fitness regimen. By emphasizing time under tension, they excel at promoting muscle hypertrophy, enhancing neuromuscular control, and solidifying proper form. While they may not be the optimal choice for developing explosive power, their benefits for building foundational strength, improving body mechanics, and breaking through training plateaus make them an excellent addition for a wide range of individuals seeking to maximize their upper body and core development. Incorporate them thoughtfully, prioritize form, and listen to your body to unlock their full potential.

Slow pushups are highly effective for muscle hypertrophy, improving neuromuscular control, and perfecting form by significantly increasing time under tension.
The extended time under tension in slow pushups leads to increased metabolic stress, mechanical tension, and enhanced motor unit recruitment, all crucial for muscle growth and strength adaptations.
Benefits include optimized muscle hypertrophy, improved neuromuscular control, enhanced form and technique, a stronger mind-muscle connection, and the ability to overcome training plateaus.
While excellent for muscle building and form, slow pushups are less effective for developing explosive power or providing significant cardiovascular benefits.
Slow pushups are ideal for beginners, those focused on muscle growth, and individuals seeking to refine their technique; they should be incorporated with specific tempos and a focus on strict form.

Slow Pushups: Benefits, Technique, and When to Incorporate Them