Push Up vs Pause Push Up
Which one fits your Chest workout plan?
Contents
Planfit users log Push Up more often — 10,535 sessions vs 2. Compare Chest form, muscles worked, and when to use each.
Compare the benefits of Push Up and Pause Push Up and pick the one that fits your Chest workout.
Push Up vs Pause Push Up: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Push Up more often — 10,535 sessions compared to 2 for Pause Push Up.
What most people do isn't always what fits you. Push Up and Pause Push Up differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Push Up and Pause Push Up Differ
| What differs | Push Up | Pause Push Up |
|---|---|---|
| Difficulty | 3 of 5 | 4 of 5 |
| Sessions logged by Planfit users | 10,535 sessions | 2 sessions |
How to Do Push Up
Push Up Muscles Worked: Chest
Form
- 1. Please lower yourself until your chest is just about to touch the floor.
- 2. At this time, your forearms should be perpendicular to the floor.
- 3. Engage your chest and return to the starting position.
Coach's Tips
- 1. Please go down only as much as you can without straining your shoulders.
- 2. Keep your core engaged to prevent your hips from dropping.
For a full Push Up guide with alternatives and benefits, see the Push Up exercise guide.
How to Do Pause Push Up
Pause Push Up Muscles Worked: Chest
Form
- 1. Bend your elbows and slowly lower yourself until your chest is close to the floor.
- 2. Pause for 1-2 seconds with your chest slightly above the floor to maintain tension.
- 3. Push your body up with your chest and arm strength to return to the starting position.
- 4. Repeat with the same rhythm while keeping the pause time consistent.
Coach's Tips
- 1. When going down, engage your abdomen and glutes to prevent your back from bending or sagging.
- 2. At the stopping point, do not bounce back with momentum; push up only using your muscle strength.
- 3. At first, focus on maintaining the correct posture and stopping time rather than the number of repetitions.
For a full Pause Push Up guide with alternatives and benefits, see the Pause Push Up exercise guide.
Frequently Asked Questions
Which is better for Chest, Push Up or Pause Push Up?
Planfit users log Push Up more often — 10,535 sessions against 2 for Pause Push Up. Both train Chest, so pick the one that matches the equipment you have and the muscles you want to load.
What equipment do Push Up and Pause Push Up need?
Push Up needs bodyweight only, and Pause Push Up needs bodyweight only.
Which is easier to start with?
Push Up is the easier place to start. Move to Pause Push Up once your form holds up.
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