How Push Ups Transform Your Body: Why Speed Changes the Game
How Push Ups Transform Your Body: Why Speed Changes the Game
Push-ups are a classic for a reason: they’re simple, effective, and versatile.
But if you’ve been performing them at the same steady pace without much thought, it’s time to make a change.
By focusing on speed during the concentric phase (the upward push), you can take your training to the next level in a way that’s controlled, purposeful, and impactful.
This isn’t about rushing or losing form, it’s about tapping into explosive strength while staying precise.
Let’s break down why speed matters and how it can be a game-changer in your fitness routine.
Why Speed in Push-Ups Works
Think about a sprinter versus a marathon runner. Both are impressive, but they train differently, and their muscles look very different too.
By focusing on speed, you’re tapping into your fast-twitch muscle fibers (those sprinter muscles).
These fibers are responsible for quick, powerful movements and are essential for building strength and explosiveness.
Here’s why you should care:
1. Muscle Activation
When you push up faster, your body recruits more muscle fibers to get the job done.
This isn’t just about more muscles working; it’s about activating the fast-twitch fibers that are often underused in slow, steady movements.
These fibers are the key to strength, speed, and power.
2. Body Transformation
Your muscles aren’t set in stone, they can adapt to how you train them. There’s a fascinating study involving twins: one twin ran marathons, the other didn’t.
After years, the marathoner’s legs were nearly all slow-twitch fibers, while the non-runner had a mix of fast and slow.
The takeaway? Your training style reshapes your muscle composition. Add speed, and you’ll lean into those powerful, explosive fibers that transform your physique.
3. Build Power and Explosiveness
Power = strength + speed. Adding speed to your push-ups trains your muscles to contract quickly and forcefully. This helps with athletic performance (running, jumping, kicking, gripping…) and makes everyday tasks feel easier.
Let’s Talk Results: What Speed Push-Ups Deliver
Burn More Calories
Moving faster demands more energy, which means more calories burned. Plus, explosive exercises crank up your heart rate, turning your workout into a cardio-strength hybrid.
Hormone Boost
Explosive movements trigger the release of testosterone and growth hormone—both crucial for muscle growth and recovery. Think of this as your body’s natural performance enhancer.
Nervous System Upgrade
Training with speed isn’t just about muscles—it’s about teaching your brain and body to work together efficiently. Over time, this improves your coordination, reflexes, and overall movement quality.
Double the Gains with Eccentric Control
Here’s the magic combo: explode up during the push-up, then lower yourself down slowly.
This mix of fast concentric and slow eccentric phases creates tension that maximizes strength and muscle growth. It’s like getting the best of both worlds in one move.
How to Add Speed Without Sacrificing Form
Step 1: Start with the Basics
Master standard push-ups before adding speed. A shaky foundation won’t hold up when you turn up the intensity.
Step 2: Add Speed Gradually
Focus on controlled speed. Push up as fast as you can while maintaining proper form. No sagging hips, no flared elbows. Lower yourself back down with control to avoid injury.
Step 3: Try Explosive Variations
Once you’ve nailed the basics, spice things up with:
- Clap Push-Ups: Explode off the ground and clap before landing.
- Plyo Push-Ups: Push off the ground so your hands leave the floor.
- Chest clap Explosives: clap your chest at the top of the push up.
Step 4: Mix It Up
Don’t let your body get too comfy. Alternate between speed push-ups and slower, high-tension sets to keep your muscles guessing.
Safety First: Speed Without Sacrifice
- Speed is powerful—but only if it’s controlled. Here’s how to stay safe:
- Warm Up: Always start with a proper warm-up to prep your muscles and joints.
- Check Your Form: Keep your core engaged and your movement precise. Sloppy form equals injuries.
- Listen to Your Body: Feel pain? Back off. There’s a difference between working hard and pushing too far.
Take Your Training to the Next Level
Push-ups are just the start. Imagine a full-body calisthenics workout program that builds strength, power, and endurance—all while teaching you how to move better and feel better.
That’s what my online calisthenics course is all about.
Whether you’re a beginner looking to master the basics or an athlete wanting to level up, this course has everything you need: workout plans, recovery tips, and lifestyle hacks that set you up for success.
Ready to Transform?
Speed training isn’t just about doing push-ups faster, it’s about becoming stronger, more explosive, and more efficient.
And it’s not as complicated as it sounds. Start with small changes, like adding speed to your concentric phases, and watch your performance skyrocket.
Want more? Join my calisthenics course today.
Let’s get stronger, faster, and better, together.
