Push-ups are a classic bodyweight exercise that works the chest, shoulders, triceps, and core. Push-ups can be modified to accommodate different fitness levels and can be done anywhere without equipment. If you’re looking to challenge yourself and take your push-up game to the next level, you might want to consider increasing the time under tension.

What is Time Under Tension?

Time under tension refers to how long your muscles are under strain during an exercise. The longer your muscles are under tension, the more they have to work, which can lead to greater gains in strength and muscle size. 

Research has shown that adding time under tension to resistance training can significantly benefit muscle building and strength gains. One study found that performing slower eccentric contractions led to greater muscle activation and increased muscle protein synthesis compared to traditional resistance training methods.

A review of multiple studies found that time under tension was a crucial factor in promoting muscle hypertrophy, or muscle growth, in resistance training 

Here are three different ways to increase the time under tension with your push-up routine.

Slow Eccentric Push-Ups

The eccentric portion of an exercise is the lowering phase. Slow eccentric push-ups focus on lowering your body to the ground as slowly as possible. 

Lower your body down towards the ground as slowly as possible, taking at least 3-5 seconds to complete the lowering phase. Once you reach the bottom of the push-up, quickly push yourself back to the starting position.

Slow Concentric Push-Ups

The concentric portion of an exercise is the lifting phase. With slow concentric push-ups, you’ll focus on pushing yourself up from the ground as slowly as possible. 

Lower yourself down towards the ground quickly, then push yourself back up to the starting position, taking at least 3-5 seconds to complete the lifting phase.

Slow Eccentric and Concentric Push-Ups

You can add time to eccentric and concentric phases of the push-up for a wicked challenge. Slowing the lowering and lifting of every repetition will light up your chest, arms, and shoulders

Lower your body down towards the ground taking at least 3-5 seconds to complete the lowering phase. Once you reach the bottom of the push-up, pause briefly before pushing yourself back up to the starting position for another 3-5 seconds.

Assuming you perform eight repetitions with 5 seconds down and 5 seconds up, you’ve just accumulated 80 seconds under tension in a single set.  

Adding time under tension to your push-ups can significantly increase the difficulty and boost gains. Incorporating slow eccentric, slow concentric, or slow eccentric and concentric push-ups into your routine will challenge your muscles in new ways, leading to greater strength and muscle size.