Should we do push ups slowly or fast?

Brandon Richey, Strength Coach |Fitness Trainer| NSCA--CSCS (2001-present)

The answer to this question is that it just depends on your goals.

The speed at which you do push-ups will develop the outcome.

Your muscles have three types of muscular contractions…

Concentric: Shortening of the primary muscle.

Isometric: Tensioning of the muscle without movement

Eccentric: Lengthening of the primary muscle.

If you focus on a slower descent in the push-up you’re going to build a great deal of strength and endurance as the slow descent primarily involves the eccentric portion of your muscles’ contraction.

The eccentric contraction actually places the most stress on the muscle and will result in more strength.

However if you’re emphasizing more speed like you would with a plyometric push-up, or just doing the push-ups fast you will develop more speed and power.

So to answer your question it’s a great idea to place both protocols into your training to develop a little balance between the two if you’re not sure as to which trait you currently need the most.

If you’re just trying increase your push-ups just focus on control and slowing the tempo just a bit.

However, if you’re a martial artist, or boxer you still want to emphasize the strength, but it would also be a good idea to do some fast push-ups as well to enhance your hand speed for fighting.

You just need to learn how to identify your needs and then you can go from there.

健身：做俯卧撑时是越快越好还是越慢越好 02:24 Share

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健身：做俯卧撑时是越快越好还是越慢越好