Peopers are one of the most accessible and effective body weight exercises. But did you know that? The speed at which you run pushups can significantly influence your results? Regardless of whether you train for strength, size or endurance that tempo Your push-ups quickly or slow-can change how your muscles react.
In this article we will examine science behind it Quickly against slow pushupsThe advantages and disadvantages of every style and how to select the right pace based on yours Fitness goals and training level.
Understand pace in pushups
tempo Refers to the speed with which you move through every phase of an exercise:
- eccentric (Lowering phase)
- Isometric (Break below)
- Concentric (Push phase)
For example:
- A Faster push -up Could be carried out in 1 second after 1 second (1-0-1 speed).
- A Slow push -ups Could be 3 seconds, 2 second break and 3 seconds (3-2-3 speed).
These temporal variations influence considerably Muscle recruitmentPresent Energy systemsAnd Training adjustments.
Advantages faster pushups
1. Explosive strength and power development
Fast pushups (e.g. clapping, pushups, push-up hops) destination Type IIB almost twitches fibersessential for speed and output. The advantages are:
- Useful for Power athleteMartial arts and field sports conditioning
- Improved Rate of strength development (RFD)
- Greater Explosiveness In sports (e.g. sprinting, throwing, jumping)
Many sports require Explosive upper body force production-ZB, PunchBlock, dive, attack. Fast pushups train them Specific speed And Coordination pattern Need in real scenarios.
2. Reinforced neuromuscular efficiency
The implementation of pushups quickly sharpens the Communication of the nervous system With muscles:
- Increased Recruitment speed of the engine unit
- Improved Funeral frequency and synchronization
- Developed Reactive strength– important for agility and fast movements
3. Cardiovascular and metabolic conditioning
Due to the quick pace and the larger repetitions, fast pushups increase Heart rate fast:
- Effective in HIIT circuits or Metabolic resistance training
- Improved Cardiary piratory endurance
- Burning more Calories per unit of timeespecially if they are used in intervals
Advantages of slow pushups
For coaches and athletes who strive for it Maximize the profitsintegrate controlled, slow movements A highly effective strategy is in your strength training protocol.
1. Greater time under tension (does)
Slow pushups (e.g. 3–6 seconds per repeat) significant Increase the time that spend the muscles under mechanical stressAn important driver of hypertrophy. By slowing down the eccentric (reduction) and concentric (press) phases, create:
- Greater Recruitment of muscle fibersin particular type I and IIa fibers
- Extended Metabolic stress (Burn) that contributes to muscle growth
- Higher intramuscular tensionWhat stimulates protein synthesis
Extended duration of contraction limits the blood flow (occlusion)To cultivate lactate and other metabolites. This creates a hormonal reaction that supports:
- Muscle hypertrophy (e.g. increased growth hormone)
- Extended Local muscle endurance
- “Pump” sensation that helps with the signal transmission of muscle growth
2. Improved engine control and mind muscle connection
Slow pace improves Proprioception– Your body awareness in space – easier to feel which muscles work.
- Increases the correct shape and stability, especially for beginners
- Teaches correct alignment and joint control
3 .. Reduced joint load
Because there are Less swingThe connective tissue (tendons, ligaments, joint capsules) experience less shock. This makes slow push -ups:
- Safer for those with Shoulder or wrist problems
- Suitable for Rehabilitation or project Programs
- Better for Older adults or deconditioned customers
Scientific insights into the pace training
1. Slow pace increases muscle activation and hypertrophy
A 2016 in the published study Journal of Strength and Conditioning Research found that Longer eccentric phases-Whie in slow push-ups-in the episode greater muscle activation and hypertrophy compared to faster repetitions. This underlines the effectiveness of Controlled movement and extended time under tension When stimulating muscle growth.
2. Faster pace improve neuromuscular efficiency and performance
In contrast, Explosive speeds has shown significantly Improvement of neuromuscular efficiency and performanceespecially if it is integrated in Body weight or plyometric movements. Cormie et al. (2010) showed that high -speed training increases the recruitment of increased Fast twitching muscle fiberswhich are responsible for explosive, high strength movements.
3 .. The training of the resistance of slow speed improves the strength and size in trained people
Pereira et al. (2016) in your study “Resistance training at a slow movement speed is better for hypertrophy and muscle strength gains than the fast speed of movement.” found that Slow repetition speeds led to a greater increase in Muscle cross -sectional area and maximum strength of one repetition In Well -trained adults. This questions the assumption that advanced trainees only need high loads or explosive movements for progress.
4. Endurance and volume: Fast pushups dominate
While slow pushups increase Fast pushups enable more total repetitions with fatigue. The 2020 study found:
- Participant completed 33% more repetitions at a quick pace
- However, slow pushups allowed 20–24% longer total endurance time
Take practical
Slow pace enables it larger mechanical tensionPresent Recruitment of muscle fibersAnd Metabolic stressIt is known that all muscle hypertrophy stimulate. Conversely, fast explosive pace play a clear role in development Strength and sporting performanceThat shows Both speed styles have valuable applications Depending on the training goals.
Quickly against slow pushups: side side comparison
| Specialty | Quick push -up | Slow push -ups |
|---|---|---|
| Main focus | Strength, speed, conditioning | Hypertrophy, control, endurance |
| Time under tension | Low | High |
| Cardiovascular demand | High | Moderate |
| Muscle activation | Almost twitching fibers | Recruitment of mixed fiber |
| Ideal for | Athletes, HIIT, advanced trainees | Beginner, muscle growth, rehabilitation |
| Risk of a form of a form council connection | Higher with fatigue | Low, controlled |
So include both in your program
1. Use fast push -ups for conditioning or performance rates
2. Use slow pushups for muscle building and mechanics
- 3–4 seconds below, 1–2 seconds break, 2 seconds upwards
- Use 3-4 sentences Fail For hypertrophy.
- Ideal for chest and triceps focused training blocks
3 .. Contrast -Tempo sets
- Superset with 3 sets of 10–12 quick pushups or Plyometric pushups
- 3 sets of 10–15 slow pushups (4 seconds eccentric + 2 seconds concentric for concentric)
Switching the tempo builds A more complete training stimuli and prevents plateaus.
Safety tips
- Warm warm up shoulders and wrists In front of explosive pushups
- Maintain Neutral spine and scapular control
- Stop when the shape worsens – especially at high speed
- Don’t sacrifice Movement area For the repeat speed
Diploma
The selection between fast and slow push-ups is not that a “better” is-it is about choosing the right pace for yours Current goal. Whether you want to gain weight Explosive strengthbuild muscleimprove EnduranceOr just maintain Common integrityBoth fast and slow pushups have their place in a balanced fitness program.
Understand how Temp influences the training adjustments Helps you train more intelligently – not only more difficult.
References
- Pereira Pea, Motoyama Yl, Esteves GJ, Quinelato WC, Botter L, Tanaka KH, Azevedo P. Resistance training at a slow speed of movement is better for hypertrophy and muscle strength gains than the fast speed of movement. Int j Applet train physiol. 2016; 5 (2) Google Schola
- Burd, na, Andrews, RJ, West, DWD et al. The muscle time under tension during the resistance exercise stimulates the synthetic reactions of the differential muscle protein in men. J Physiol. 2012. https://pubmed.ncbi.nlm.nih.gov/22106173/
- Muscle activation during various pushups and tempos. J Strength Cond Res. 2016; 30 (7): 2068–2073.
- Cormie P, McGuigan MR, Newton Ru. Development of maximum neuromuscular power: Part 1 biological basis of power. SportMed. 2010; 40 (9): 717–740.
- Schoenfeld Bj. The mechanisms of muscle hypertrophy and their application to strength training. J Strength Cond Res. 2010; 24 (10): 2857–2872.
- Journal of Medical and Biological Engineering: Effect of the pressure speed on the training of the upper extremities up to fatigue (January 2011)
- American College of Sports Medicine. ACSM guidelines for exercise tests and prescription, 11th ed.
