3-Phase Push-Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The 3-Phase Push-Up is a challenging bodyweight exercise primarily targeting the chest while also engaging the triceps as a secondary muscle. It involves performing the push-up in three distinct phases, emphasizing control, stability, and muscle activation throughout the movement. This variation not only strengthens the chest and triceps but also improves overall upper-body endurance, shoulder stability, and core engagement, making it an effective compound exercise for building strength and functional fitness without any equipment.
How to Perform
Starting Position: Begin in a standard push-up position with your hands slightly wider than shoulder-width apart and your feet together or hip-width apart. Keep your body in a straight line from head to heels, engaging your core.
Phase One – Lower Slowly: Bend your elbows and slowly lower your chest toward the floor, maintaining tight core engagement and keeping your elbows at about a 45-degree angle to your body. Focus on controlled descent.
Phase Two – Pause: When your chest is just above the floor, hold this position for a brief moment. This pause increases time under tension, activating the chest and triceps more intensely.
Phase Three – Push Back Up: Press through your palms to push your body back to the starting position, fully extending your elbows while keeping your body straight. Focus on squeezing your chest and triceps at the top.
Repeat: Perform the desired number of repetitions, maintaining control and proper form throughout all three phases of each push-up. Avoid letting your hips sag or shoulders collapse.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight and body in a straight line to protect your lower back.
Control the lowering phase to maximize chest activation and prevent momentum use.
Pause briefly at the bottom to increase time under tension for chest and triceps.
Avoid flaring elbows too wide; maintain about a 45-degree angle to protect shoulders.
Press evenly through both palms to ensure balanced activation of chest and triceps.
Breathe steadily: inhale while lowering, exhale while pushing up.
Keep your shoulders away from your ears to avoid unnecessary neck strain.
Focus on slow, deliberate movements rather than rushing through repetitions.
Start with fewer reps if needed to maintain proper form throughout all three phases.
Engage your glutes slightly to help stabilize the lower body during the exercise.
How Not to Perform
Do not let your hips sag or raise too high, as this reduces chest activation and strains the lower back.
Avoid flaring your elbows out excessively; this can stress your shoulders and reduce triceps engagement.
Don’t rush through the phases; skipping the pause at the bottom wastes time under tension.
Avoid bouncing your chest off the floor, which shifts effort away from the chest and triceps.
Don’t lock your elbows aggressively at the top; keep tension in the muscles.
Do not let your shoulders shrug toward your ears; this can cause neck and shoulder strain.
Avoid uneven hand placement, which can create imbalances and reduce efficiency.
Don’t hold your breath; improper breathing can decrease performance and stability.
Avoid arching or rounding your back, which can lead to lower-back discomfort.
Don’t compromise form for more reps; quality over quantity ensures proper muscle targeting.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
