Negative Push-Ups

Alternatives

• Incline Push-Up
• Push-Up (Knees)
• Push-Up (Full)

Summary

Negative push-ups focus on the lowering (eccentric) phase of the movement, building strength and control. They are excellent for progressing toward full push-ups by increasing time under tension.

Benefits of the Negative Push-Ups

• Builds eccentric strength and control
• Great for progressing to full push-ups
• Improves joint stability and muscle endurance
• Helps reinforce proper push-up technique
• Scalable based on lowering speed and depth

Negative Push-Ups Muscles Worked

• Primary: Pectorals
• Secondary: Triceps, Anterior Deltoids, Core

Instructions

1. Start in a full push-up position with your core braced
2. Lower your chest slowly toward the floor over 3–5 seconds
3. Keep elbows at a 45-degree angle and body in a straight line
4. Once at the bottom, drop your knees or roll down
5. Reset and return to the starting position
6. Focus on control, not speed
7. Repeat for the desired number of reps

Common Mistakes

1. Lowering too quickly without control
2. Sagging or arching the back
3. Letting the elbows flare out too wide
4. Breaking form at the bottom
5. Rushing the reset without tension