2 Slow 2 Fast Push Ups
This chest exercise mainly works your middle chest, with help from your upper chest, lower chest and shoulders. Watch the demo video, then follow the tips below.
Rep Range
8-12
How to do 2 Slow 2 Fast Push Ups
Start in a standard push-up position. Perform two push-ups slowly, controlling the descent and ascent, followed by two fast push-ups.
Common mistakes
Avoid letting hips sag. Keep a consistent form whether moving slow or fast.
Breathing
For slow push-ups: inhale on the descent and exhale on the ascent. For fast push-ups: take shorter breaths, matching the pace.
Muscles worked
Primary Muscles
Middle Chest
Secondary Muscles
Upper Chest, Lower Chest, Shoulders, Triceps, Core, Serratus Anterior
Tertiary Muscles
Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae, Lower Body
