Half Way Push Ups
Half Way Push Ups is a bodyweight strength exercise targeting the pectorals. The partial range of motion focuses tension on the chest and triceps at mid-range, making it a useful variation for beginners or as an isometric challenge.
How to do it
- Begin in a standard push-up position with hands slightly wider than shoulder-width.
- Lower your chest halfway to the floor, stopping when your elbows reach a 90-degree angle.
- Hold the halfway position briefly.
- Press back up to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your body in a straight line from head to heels.
- Lower your chest halfway down until elbows bend to 90 degrees.
- Pause briefly at the midpoint to hold the tension.
- Press firmly through your palms to return to the top.
Breathing: Inhale as you lower yourself halfway down, and exhale as you press back up to the start.
Common mistakes
- Sagging hips causes lower back strain and reduces core engagement.
- Flaring elbows outward puts unnecessary pressure on the shoulder joints.
- Rushing through the halfway pause misses the isometric muscle-building benefit.
Muscles worked
Primary: pectorals. Secondary: triceps, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 10–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel sharp shoulder or wrist discomfort, ease off or choose a gentler option.
- If you have a history of joint sensitivity, check with a professional before starting new bodyweight routines.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why stop halfway instead of going all the way down?
Stopping halfway keeps continuous tension on your chest and triceps and provides a manageable starting point for building strength.
What should I do if my wrists hurt?
Try shifting your weight slightly backward or placing your hands on the edge of an elevated surface to reduce the angle on your wrists.
How often can I practice half way push ups?
2 to 3 times per week is a great starting point to allow your upper body time to recover and adapt.