speed of push-ups increases effectiveness?

[vegetus25]

Have you guys found increasing rep speed increases the effectiveness of push-ups. I have read several people say this, and, if true, could be one reason partials are effective. I just tired a set of push-ups and did them faster than normal. I felt a more intense pump (during and after) than when performing them slower. So according to my one set experiment increasing speed seems to at least feel different. What do you guys think?

God bless,

Veg

Of course, if someone were to try this s/he should not sacrifice form or safety for speed.

[gs300tx]

I feel that by keeping good form, and performing push ups slower is much more difficult then performing them at a faster pace.

[Hank_Z]

I've found it more difficult to do slow push-ups than fast ones.

Again, I'm just another sample of one.

[John Peterson]

Hey Veg,

More effective in what sense? Speed of execution is a very direct variable as relates to Power or explosive strength. BUT I don't personally think it's as good for shaping one's musculature as slow perfectly executed full range reps.


---John Peterson

[THESUPERBEAST]

hey John on average what what would you say your rep speed is and do you lock out or keep the elbows soft to protect your joints? also do you go below parall ie chest touchs the ground? and when you do 500-1000 are they all of a slower full range tempo? thanks it also be good to hear how you guys perform your reps. I was doing partial ranges at a fast tempo for the longest, now im feeling more overall benifiet from full range and more moderate paced reps.

[mike]

I think partials are good for pumping and building power because you can incrase rep speed without using your joints to decelerate.

[Bruno]

Just like the push up itself, variety (wide, narrow, flat, atlas, handstand) should be used and speed should be changed. Ten fast pushups work the muscles differently than 10 slow ones.

[THESUPERBEAST]

good points, the push up can be geared towards explosive power by partial fast tempo reps or strength and mucsle building slower to more moderate pace full range re[ps.

[ben alexander]

I've always used a combination of the two speeds. My martial arts instructor said that faster, partial range push-ups seem to work best for developing explosive speed, especially if you do them at your weakest range of motion. Slower push-ups are better for strength. However, he warned about using sloppy form, in both variations.

He also told me that a partial pushups was not cheating, but it had to have some range of motion. A lot of people dip down about 2 inches, call it a push-up, then bob up and down at speed. To him, bending your arms at least 45 degrees was the minimum you could do, even if it was a "Partial"

Best thing is to experiment, and take note of your results.

Ben

[vegetus25]

Thanks for the replies...very interesting.

John (and others),

At what speed do you perform your reps?

As far as effectiveness goes. I had heard increased rep speed was a factor in increasing muscle size. It didn't really make sense to me, since time under tension can be obtained through fast or slower reps. But it seems many people who have experienced good results w/ push-ups perform their reps at a fast pace (H. Walker did 100 reps in a little over a minute according to John.)

[Hank_Z]

So again it seems like a good idea is hitting muscles in different ways. From different angles, with different intensities, with different speeds, etc.

[John Peterson]

Hey Hank_Z,

Right on. This is exactly why I am not a proponent of any one exercise protocol exclusive of all others. Whether it is Super Slow, Super Fast ,or anything in between. This is especially true as regards exercise related strictly to health and lifelong fitness. Training for health and lifelong fitness focuses on all forms of protective exercise that enhance our lives by keeping our muscles strong, flexible, and enduring, our balance sure and confident,, and our joints fully functioning and pain free. This cannot be achieved by one exercise protocol exclusive of all others. That is exactly why I have included so many exercise modalities in the Transformetrics Training System.

---John Peterson

[Andy62]

I like to do them at a relatively fast pace and get into a rhythm. Maybe it is just me and my metabolism because I like to do everything fast. Whatever the reason I feel exhilarated after doing them that way.