Short answer: Push-up cadence is the timing assigned to each lowering and pressing phase. Follow the exact audio for formal tests; for training, choose a rhythm such as two seconds down and one second up.
How cadence works
A 2-0-1 tempo means lower for two seconds, use no pause and press for one second. A metronome or spoken count can keep every repetition consistent.
Why use it?
Cadence reduces rushing, exposes shortened range and prepares you for timed assessments. Slower rhythms increase time under tension, while test rhythms train pacing.
Cadence workout
Complete 4 sets of 6–12 at a controlled two-count down and one-count up. Rest 60–90 seconds. For a formal test, add two short sets using the official audio.
Use the detailed push-up breathing guide.
Breathing
Inhale during the descent and exhale through the press. Avoid holding your breath through long endurance sets. Compare deliberate tempo with slow push-up training.
Make every counted rep look the same
RepSaga rewards complete push-ups, while cadence practice helps ensure the number reflects consistent work.
Frequently asked
What is the correct push-up cadence?
There is no single cadence outside a defined test. Match the official audio or your chosen training tempo.
Should I breathe on every rep?
A practical pattern is inhaling down and exhaling up.