Also known as: knee negatives, kneeling negatives, knee eccentric push-up, assisted negative push-up

What is Negative Knee Push Up?

A Negative Knee Push Up is a kneeling push-up variation where you control a slow lowering phase to build eccentric pressing strength. It primarily targets the triceps, chest, shoulders and upper back. Difficulty: easy - ideal for beginners improving pressing mechanics and core tension.

How to Do Negative Knee Push Up

  1. Start kneeling position: Place hands shoulder-width, knees on floor and feet together. Tuck tailbone, squeeze glutes and brace core to eliminate lower back arch.
  2. Grip and tension: Create full-body tension by gripping the floor, drawing armpits down, and engaging core and glutes to keep a rigid line from knees to shoulders.
  3. Lower slowly: Bend elbows close to your sides and lower the chest with control, aiming for a 3-5 second descent while keeping elbows tucked and neck neutral.
  4. Light chest contact: Touch the chest or sternum lightly to the floor without collapsing ribs; maintain pelvic tuck and avoid bouncing or losing whole-body tension.
  5. Assist push back: Use legs and core to assist pressing back to the start if needed, keeping elbow tuck and steady breathing before repeating the next rep.

Muscle Groups

Triceps, Chest, Shoulders, Back

Description

Start from a kneeling push up position, feet together, hands about shoulder width apart. Engage your core by assuming a Posterior Pelvic Tilt (Tuck your tailbone, eliminate any arch in your back). Squeeze your glutes.

Generate total body tension, gripping the floor, squeezing your armpit, glutes and core engaged.

Now begin bending your elbows, and keeping them tucked in to your sides. Lower your chest to the floor, maintaining tension throughout the movement until your body contacts with the ground.

Push back to the starting position with a help of your body. Repeat for the required amount of repetitions.

Avoid flaring your elbows. Don't allow your hips to sag, or back to arch at any point, your whole body should be engaged throughout.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Negative Knee Push Ups?

Negative Knee Push Ups build eccentric strength in the triceps, chest and shoulders, improve pressing control, and teach tempo while reinforcing core and glute tension. They help beginners progress safely toward full push-ups and improve joint stability and muscular endurance.

What common mistakes should I avoid when doing them?

Common mistakes include flaring elbows, allowing hips to sag or back to arch, rushing the descent, and losing core tension. These errors reduce effectiveness and increase injury risk - focus on elbow tuck, pelvic tilt, slow descent and steady breathing.

How can I progress or regress this exercise?

Progress by slowing tempo, moving to incline or full negative push-ups from the toes, or adding assisted concentric reps. Regress with wall or elevated incline negatives, slow half-range knee negatives, or assisted knee push-ups while maintaining strict form.