Paused Push Up.

Make every rep count.

1. 01

   Start on all fours: hands stacked under shoulders, knees under hips, toes tucked.

2. 02

   Step one foot back at a time into a strong plank: legs straight, glutes and core tight, head neutral (eyes on the floor).

3. 03

   Lower under control: pull your shoulder blades slightly back and down, then bend your elbows. Keep your body in a straight line—don’t let hips sag or pike.

4. 04

   Descend until your upper arms are parallel to the floor (or chest lightly reaches the floor). Pause and hold the bottom position for the prescribed time while staying braced.

5. 05

   Press back up: drive your palms into the floor and extend your elbows until you’re back in the top plank.

6. 06

   Reset your tension and repeat for the target reps.