Short answer: Lower for three to five seconds, pause briefly and press with control. Slow push-ups increase time under tension and expose weak positions, but very slow reps require fewer total repetitions.
Why slow down?
Tempo removes bouncing, improves position awareness and makes a familiar variation challenging. It does not automatically produce more muscle than every other method; progression and total training still matter.
Tempo examples
Try 3-1-1: three seconds down, one-second pause, one second up. The cadence guide explains timing notation.
Workout
Perform 4 sets of 5–8 at 3-1-1 tempo with 90 seconds rest. Stop when the count speeds up or the body line changes.
Progression
Add one rep per set, lengthen the pause or choose a harder variation. Change one variable at a time.
Slower reps can still hit harder
RepSaga turns each completed repetition into game progress, making quality more rewarding than rushing the count.
Frequently asked
Are slow push-ups better?
They are useful for control and time under tension, but they are one method rather than universally superior.
How slow should I go?
Three to five seconds down is challenging without making the set impractically long.