Negative Push-up
Strengthen your chest, shoulders, and triceps with negative push-ups. Master the controlled eccentric phase to build strength for full push-ups.
- Movement
- Compound
- Force
- Push
- Per set
- 30s
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Negative Push-up
Description
A variation of the standard push-up where you lower your body slowly and push up quickly. This exercise primarily targets the chest, triceps, and shoulder muscles.
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How to do Negative Push-up
- 01Setup
Begin in a high plank position with your hands placed slightly wider than shoulder-width apart, fingers pointing forward, and your body forming a straight line from head to heels.
- 02
Slowly and with control, begin to bend your elbows, allowing your chest to descend towards the floor over a count of 3-5 seconds, inhaling as you lower.
- 03
Keep your elbows tucked slightly towards your body, not flaring out to the sides, as you continue lowering until your chest lightly touches the floor or you reach your deepest controlled range of motion.
- 04
Once your chest touches the floor, relax your body, lift your hands momentarily, and then push yourself back up to the starting high plank position or reset by pushing off your knees, exhaling as you reset.
Tips
- The slower your descent, the more time under tension your muscles experience, which is key for building eccentric strength; aim for a 3-5 second controlled lowering phase.
- Maintain full body tension by actively engaging your core and glutes throughout the entire movement to prevent your hips from sagging or rising too high, ensuring a straight body line.
- Avoid flaring your elbows out wide; instead, keep them angled back at about 45 degrees relative to your torso to protect your shoulders and better engage your chest and triceps.
- Focus on a smooth, continuous lowering motion without any jerky movements, ensuring constant muscle engagement throughout the eccentric phase.
Common mistakes
- Allowing your hips to drop towards the floor indicates a lack of core engagement; keep your core tight and maintain a straight line from head to heels throughout the descent.
- Dropping too quickly bypasses the eccentric strength benefits; focus on a slow, controlled 3-5 second lowering phase to maximize muscle engagement and build strength effectively.
- Flaring your elbows directly out to the sides can strain your shoulder joints; instead, keep them tucked at a roughly 45-degree angle to your torso for better joint protection and muscle activation.
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Get Ellim — FreeQuestions
Is Negative Push-up good for beginners?
Negative Push-up is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Negative Push-up?
You need Body weight to perform Negative Push-up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Negative Push-up?
The slower your descent, the more time under tension your muscles experience, which is key for building eccentric strength; aim for a 3-5 second controlled lowering phase. Maintain full body tension by actively engaging your core and glutes throughout the entire movement to prevent your hips from sagging or rising too high, ensuring a straight body line. Avoid flaring your elbows out wide; instead, keep them angled back at about 45 degrees relative to your torso to protect your shoulders and better engage your chest and triceps. Focus on a smooth, continuous lowering motion without any jerky movements, ensuring constant muscle engagement throughout the eccentric phase.
What are common mistakes when doing Negative Push-up?
Allowing your hips to drop towards the floor indicates a lack of core engagement; keep your core tight and maintain a straight line from head to heels throughout the descent. Dropping too quickly bypasses the eccentric strength benefits; focus on a slow, controlled 3-5 second lowering phase to maximize muscle engagement and build strength effectively. Flaring your elbows directly out to the sides can strain your shoulder joints; instead, keep them tucked at a roughly 45-degree angle to your torso for better joint protection and muscle activation.
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Bodyweight Kneeling Push-up Row
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Free · iPhone only · Available on the App Store