Slow-Motion Push-Up
The Slow-Motion Push-Up is a compound exercise that mainly works the chest, triceps and shoulders. No equipment needed: it uses just your bodyweight.
Slow-Motion Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii); Front Shoulder (anterior deltoid)
How to do the Slow-Motion Push-Up
Starting Position
Begin in a plank position with your hands slightly wider than shoulder-width apart.
Keep your feet together or hip-width apart, ensuring your body forms a straight line from your head to your heels.
Engage your core and squeeze your glutes to maintain a stable, neutral spine.
Movement
Slowly lower your body toward the ground by bending at the elbows, keeping them at about a 45-degree angle from your torso.
Continue lowering until your chest is just above the floor without touching it.
Push through your palms to return to the starting position, extending your arms fully while keeping your body rigid throughout the movement.
Slow-Motion Push-Up FAQs
What muscles does the Slow-Motion Push-Up work?
The Slow-Motion Push-Up mainly works the chest, triceps and shoulders. The main muscles are the pectoralis major, triceps brachii and anterior deltoid.
What equipment do you need for the Slow-Motion Push-Up?
None. The Slow-Motion Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Slow-Motion 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 Slow-Motion Push-Up go on?
It belongs on push day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.