Pumping out pushups at warp speed may make you feel invincible, but slowing them down has big benefits. "The tempo pushup -- which involves moving slowly up and down without pausing -- keeps your muscles under tension longer," says David Jack, owner of ActivPrayer in Phoenix, Arizona, and creator of Men's Health 60-Day Transformation. "This forces them to work harder to complete each rep. You will feel the burn!"

Taking a slower pace also targets your Type I muscle fibers. While these fibers don't grow as large as your Type II fibers (the ones that are used during powerful movements or big lifts), they are key for building muscular endurance, says Jack. The payoff: You can churn out rep after rep without losing steam. (We found 3 simple tricks to perfect your form and protect your shoulders: The Best Way to Do Pushups.)

Ready to try it? Watch the video to learn how to perform the tempo pushup with perfect form.

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Think you have the pushup down? Think again. Here are 5 Body-Weight Exercises You're Doing Wrong.

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