Tempo Pushups

Start: Assume a pushup position with your hands slightly wider than your shoulders. Your body should form a straight line from your ankles to your head. Brace your abdominals as if you were about to be punched in the gut and maintain that contraction for the duration of this exercise. This helps keep your body rigid, and doubles as core training.

Movement: Lower your body until your chest nearly touches the floor.Tuck your elbows as you lower your body so that your upper arms form a 45 degree angle with your body in the bottom position of the movement. Pause at the bottom, and then push up with so much force that your hands come off the floor.