Adiletix - Tempo Push-Up - Step-by-Step Guide

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Tempo Push-Up

1 - Start in a high plank position with your hands slightly wider than shoulder-width apart and your body forming a straight line from head to heels.
2 - Brace your core, squeeze your glutes, and keep your elbows at about a 30- to 45-degree angle from your torso.
3 - Lower your chest toward the floor slowly using a controlled tempo, such as 3 seconds down.
4 - Pause briefly at the bottom while maintaining full-body tension and avoiding sagging through the hips.
5 - Press through your palms to return to the starting position, using a controlled upward motion.
6 - Fully extend your arms at the top without losing core tension or shrugging your shoulders.
7 - Repeat for the desired number of repetitions while maintaining the prescribed tempo.

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