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Paused Weighted Pushups

Paused Weighted Pushups
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Abs, Shoulders, Triceps

Force Type


Workout Type

Strength Training

Gym Gear

Bodyweight, Weighted Vest

Fitness Level




Target Muscles: Chest, Abs, Shoulders, Triceps

Paused Weighted Pushups Overview

The paused weighted push up is a push up version and an exercise that targets the upper body's pressing muscles.

The time under stress is increased by the isometric stop at the bottom of the halted push up. As a result, the stopped push up is a great next step after the push up.

How to Do It?

  • Place your hands below your shoulders with toes tucked and knees under hips in a quadruped pose on the ground.
  • Stretch one leg at a time and push yourself up into a push-up situation with your legs straight, elbows open, and head in a stable position, staring at the ground.
  • Retract your shoulder blades and free the elbows as you slowly descend towards the ground.
  • Continue descending until your upper arms lie parallel to the ground or your chest reaches the floor, then hold for a defined length of time.
  • Straighten your elbows and drive your hands into the floor to return to the beginning position.
  • Repeat until you've completed the appropriate number of repeats.

Paused Weighted Pushups Tips

  • Using pauses increases the amount of time under pressure during the movement, making this an easy technique to improve a conventional pushup.
  • In the lower position, your arms must form an arrow, not a "T."
  • Consider the push up to be a moving plank.
  • To maintain the ribcage straight, tighten your glutes and strengthen your abs before going down.
  • Keep your chin low and avoid looking ahead.
  • Squeeze your thumbs together while performing the exercise; this will boost pecs activation.
  • Do not allow your head to thrust forward.

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