How to: Three-Phase Push-Up
Primary Muscles Used:Chest, Pecs
Exercise Families:Horizontal Push
- Place both hands on the mat slightly further than shoulder-width apart and feet together on the mat behind you while resting on the balls of your feet. This is your starting position.
- Inhaling in three distinct phases, set your T-zone and bend your elbows to lower your torso towards the mat until your arms form two 90-degree angles. Like your breath, you should be lowering your torso in three-distinct phases, ensuring that your spine is in a neutral position.
- Exhale. In one continuous breath, push through your chest and extend your elbows to lift your body back into the starting position. Repeat for the specified number of repetitions.
What is a three-phase push-up?
The three-phase push-up is a variation on a fundamental bodyweight exercise that breaks the lowering portion of the push-up into three phases by adding brief pauses. This simple change increases the time your chest, shoulder and tricep muscles spend under tension.
Increasing time-under-tension is a useful technique for making your exercises more effective - and challenging - without needing to add any extra weight. For another bodyweight-only exercise that will help you take your push-ups to the next level, try a negative push-up.
Alternative Exercises for No Equipment
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.