Fast Pushups vs Slow: Which One Burns More Calories?

The age-old debate of fast pushups vs slow pushups is a common one in the fitness world. Both have their proponents, each claiming their method is superior. But which is actually better for you? The answer, as with many things in fitness, is: it depends.

Understanding the Mechanics of Pushups

Before we delve into the pros and cons of fast vs slow pushups, let’s first understand the basic mechanics of the exercise. A pushup is a compound exercise that engages multiple muscle groups, primarily the chest, triceps, and shoulders. It involves lowering your body towards the ground and pushing back up to the starting position.

The Benefits of Fast Pushups

Fast pushups, also known as explosive pushups, are characterized by a quick, powerful descent and an explosive ascent. They emphasize power and speed, and can provide numerous benefits:

• Increased Power and Explosiveness: Fast pushups train your muscles to generate force quickly, improving your overall power output. This can be beneficial for athletes in various sports, such as sprinting, jumping, and throwing.
• Enhanced Muscle Growth: The explosive nature of fast pushups can stimulate more muscle fibers, leading to increased muscle growth and strength.
• Improved Cardiovascular Health: Fast pushups demand more oxygen, which can improve your cardiovascular health and endurance.
• Increased Bone Density: Fast pushups can put more stress on your bones, potentially leading to increased bone density and reduced risk of osteoporosis.

The Drawbacks of Fast Pushups

While fast pushups offer several advantages, there are also some drawbacks to consider:

• Higher Risk of Injury: The explosive movements involved in fast pushups can put additional stress on your joints, increasing the risk of injuries like shoulder impingement or rotator cuff tears.
• Limited Muscle Activation: The focus on speed may lead to less emphasis on proper form, potentially reducing the activation of certain muscle groups.
• Not Suitable for Everyone: Fast pushups are not suitable for everyone, especially beginners or individuals with joint issues.

The Benefits of Slow Pushups

Slow pushups, as the name suggests, are performed with a controlled, deliberate motion. They focus on maximizing muscle tension and time under tension, leading to different benefits:

• Increased Muscle Strength: Slow pushups force your muscles to work harder for a longer duration, leading to increased strength and endurance.
• Improved Muscle Definition: The prolonged tension during slow pushups can help build muscle definition and tone.
• Reduced Risk of Injury: The controlled movements in slow pushups minimize the stress on your joints, reducing the risk of injury.
• Better Form Focus: The slow pace allows you to focus on maintaining proper form, ensuring maximum muscle activation and minimizing the risk of imbalances.

The Drawbacks of Slow Pushups

While slow pushups offer their own set of benefits, they also have some limitations:

• Lower Calorie Burn: Slow pushups burn fewer calories compared to fast pushups due to the reduced intensity.
• Less Power Development: The focus on control and slow movements may not be optimal for developing power and explosiveness.
• Can Be Monotonous: Performing slow pushups can be monotonous and may not be as engaging as fast pushups.

Finding the Right Balance: Combining Fast and Slow Pushups

The most effective approach is often a combination of both fast and slow pushups. This allows you to reap the benefits of both methods while mitigating their drawbacks.
Here’s how you can incorporate both into your workout:

• Warm-up with slow pushups: Start your workout with a few sets of slow pushups to activate your muscles and prepare your body for the exercise.
• Add fast pushups for power and intensity: Include a few sets of fast pushups to boost your power and explosiveness.
• Vary the tempo: Experiment with different tempos within your sets, alternating between slow and fast repetitions.
• Focus on proper form: Regardless of the tempo, always prioritize proper form to avoid injury and maximize muscle activation.

The Takeaway: Choose What Works Best for You

Ultimately, the best type of pushup for you depends on your individual goals, fitness level, and preferences. If you’re looking to build strength and endurance, slow pushups may be a better choice. If you’re aiming for power and explosiveness, fast pushups could be more beneficial. And if you want the best of both worlds, consider incorporating both into your routine.

Beyond the Tempo: Other Pushup Variations

Beyond the fast vs slow debate, there are numerous other pushup variations that can challenge your muscles and add variety to your workouts. These include:

• Decline pushups: Performed with your feet elevated, decline pushups target your upper chest more effectively.
• Incline pushups: Performed with your hands elevated, incline pushups target your lower chest and triceps more effectively.
• Diamond pushups: With your hands close together, diamond pushups primarily target your triceps.
• Clap pushups: These explosive pushups involve clapping your hands together between repetitions, increasing power and explosiveness.
• Archer pushups: These pushups involve shifting your weight to one side, targeting your chest and core more effectively.

Beyond the Pushup: Other Chest Exercises

Pushups are a fantastic exercise, but they are not the only way to target your chest muscles. Other effective chest exercises include:

• Bench press: A classic weightlifting exercise that allows you to lift heavier weights and target your chest muscles more effectively.
• Chest flyes: A isolation exercise that focuses on stretching and contracting your chest muscles.
• Dumbbell press: A versatile exercise that can be performed with varying degrees of difficulty, targeting your chest, shoulders, and triceps.

Final Thoughts: Embrace the Challenge and Enjoy the Results

Whether you choose fast pushups, slow pushups, or a combination of both, remember to focus on proper form and listen to your body. With consistent effort and proper technique, you can build a stronger, more defined chest and achieve your fitness goals.

Information You Need to Know

Q: Can I use fast pushups to lose weight?
A: While fast pushups can help burn calories, they are not the most effective exercise for weight loss. For optimal weight loss, you should combine a balanced diet with a comprehensive exercise program that includes cardio and strength training.
Q: How many pushups should I do per workout?
A: The number of pushups you should do per workout depends on your fitness level and goals. Start with a manageable number and gradually increase as you get stronger. Aim for 3-4 sets of 8-12 repetitions per set.
Q: Can I do fast pushups every day?
A: It’s not recommended to do fast pushups every day, as this could increase your risk of injury. Allow your muscles adequate time to recover between workouts.
Q: Are fast pushups better for building muscle than slow pushups?
A: Both fast and slow pushups can contribute to muscle growth. Fast pushups may stimulate more muscle fibers due to their explosive nature, while slow pushups can lead to increased muscle tension and time under tension. The best approach is to incorporate both types into your routine.
Q: Are there any alternatives to pushups?
A: Yes, there are many alternatives to pushups that can target your chest muscles, including bench press, chest flyes, and dumbbell press. You can choose the exercises that best suit your fitness level and goals.