When it comes to push-ups, one of the most common questions people ask is: Should I do them fast or slow? The answer isn’t a simple “one size fits all”—it depends on your fitness goals, current strength level, and what you want to get out of your workout. Let’s break down the science behind both speeds and help you decide which is right for you.
Fast Push-Ups: Benefits and Best Uses
Fast push-ups, where you lower and lift your body quickly (usually 1–2 seconds per rep), have their own set of advantages. First, they boost power and explosiveness. This is great if you’re training for sports like basketball, football, or martial arts, where quick, forceful movements matter. Fast reps also increase your heart rate faster, turning your push-up routine into a cardio workout that burns more calories in less time.
However, fast push-ups come with risks. If you rush, you might sacrifice proper form—arching your back, flaring your elbows, or not lowering your chest all the way to the ground. Poor form reduces the effectiveness of the exercise and raises your chance of shoulder or wrist injuries. They also don’t give your muscles as much time under tension, which is key for building muscle size (hypertrophy).
Slow Push-Ups: Benefits and Best Uses
Slow push-ups, with a 3–5 second lowering phase and 2–3 second lifting phase, focus on muscle control and growth. The longer time under tension forces your chest, triceps, and core muscles to work harder, leading to more muscle fiber activation. This makes them ideal if your goal is to build strength, tone your upper body, or improve stability.
Slow reps also let you focus on form. You can feel each muscle group engaging, ensuring you’re not cutting corners. They’re a great choice for beginners who are still learning proper push-up technique, as well as advanced athletes looking to challenge their muscles in a new way. The downside? Slow push-ups don’t boost power as much, and they take longer to complete a set, so they’re less effective for cardio.
The Middle Ground: Controlled Speed
For most people, the best approach is a controlled speed that balances form and intensity. Try lowering your body for 2–3 seconds (keeping your core tight and elbows at a 45-degree angle from your body) and pushing back up for 1–2 seconds. This speed gives your muscles enough time under tension to build strength and size while still keeping your heart rate up.
You can also mix speeds to keep your workouts varied. For example, do 2 sets of slow push-ups to focus on muscle control, then 1 set of faster push-ups to boost power. This variety prevents boredom and helps you avoid hitting a fitness plateau.
Final Tips for Success
No matter which speed you choose, form always comes first. Bad form won’t help you reach your goals and can lead to injury. Start with a speed that lets you complete 8–12 reps with good form, then gradually increase the speed or number of reps as you get stronger.
Remember, everyone’s body is different. What works for one person might not work for another. Listen to your body, adjust your speed as needed, and stay consistent with your workouts. With the right approach, push-ups can be a powerful tool to build strength, tone your body, and improve your overall fitness.
