Movement overview

Negative push-ups focus on the eccentric phase of the push-up, where you lower your body slowly to the ground. This exercise helps build strength and control, particularly in the chest, triceps, and shoulders, by emphasizing muscle tension during the lowering phase.

Step-by-step cues

1. Start in a standard push-up position with your hands shoulder-width apart and your body in a straight line from head to heels.
2. Engage your core and keep your elbows slightly tucked in towards your body.
3. Slowly lower your body towards the ground over a count of 3 to 5 seconds, maintaining control throughout the movement.
4. Once your chest is close to the ground, either push back up to the starting position or gently rest on the floor before resetting.
5. Repeat for the desired number of repetitions.

Technical tips

• Focus on maintaining a straight line from head to heels; avoid sagging hips or arching your back.
• Control is key; ensure you lower yourself slowly and steadily to maximize muscle engagement.
• Keep your core engaged throughout the movement to maintain stability and protect your lower back.
• If you're unable to push back up, use your knees to assist or reset by returning to the starting position after each rep.
• Incorporate negative push-ups into your routine to improve overall push-up strength and endurance.