How to: Three-Phase Push-Up
Primary Muscles Used:Chest, Pecs, Triceps
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
* Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. Sweat assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.