Paused Push-Up
The Paused Push-Up is a compound exercise that mainly works the chest and triceps, with help from the shoulders, core and back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Paused Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis); Boxer Muscle (serratus anterior)
How to do the Paused Push-Up
Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
Engage your core and squeeze your glutes to keep your body stable and prevent your hips from sagging.
Bend your elbows to lower your chest toward the floor in a controlled motion.
Pause for one to two seconds when your chest is just above the ground, maintaining tension throughout your entire body.
Press firmly through your palms to push yourself back up to the starting plank position.
Inhale as you lower down and exhale as you push back up to the top.
Paused Push-Up FAQs
What muscles does the Paused Push-Up work?
The Paused Push-Up mainly works the chest and triceps, with help from the shoulders, core and back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Paused Push-Up?
None. The Paused Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Paused Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Paused Push-Up go on?
It belongs on push day in a push/pull/legs routine.
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