What is Negative Push Up?
The Negative Push Up is an easy calisthenics exercise where you control the lowering phase of a push-up to build chest, triceps, shoulders and upper-back strength. It emphasizes eccentric control and full-body tension, ideal for beginners progressing toward full push-ups while reducing joint strain.
How to Do Negative Push Up
- Start kneeling: Begin on your knees with hands shoulder-width, tuck tailbone into a posterior pelvic tilt, engage core and glutes to prepare for a straight body line.
- Assume plank line: Press through your hands, lift knees until a straight line exists from head to heels, grip the floor and generate full-body tension; avoid arching your back.
- Lower slowly: Bend elbows kept tucked to your sides and lower your chest to the floor in a controlled 3–5 second eccentric, maintaining core and glute engagement.
- Return safely: Place your knees on the floor before pushing up; press through chest and triceps while protracting shoulder blades to return to the starting position.
- Repeat with control: Reset tension each rep, keep elbows from flaring and hips from sagging, perform prescribed repetitions with consistent tempo and stop if form breaks.
Muscle Groups
Triceps, Chest, Shoulders, Back
Description
Set up from a kneeling 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 and raise your knees, there should be a straight line from your head to your heels.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.
Place your knees on the floor and push back to the starting position. Your shoulder blades should protract as you push to the top of the movement.
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
Required Equipment
None (bodyweight only)
Progressions and Regressions
- Negative Knee Push Up
- Negative Push Up (current)
- Knee Push-Up
- Incline Push Up
- Push Up
- Uchi Mata Push-Up
- Band Resisted Push Up
Frequently Asked Questions
What are the benefits of Negative Push Ups?
Negative Push Ups develop eccentric strength, improve push-up mechanics, and increase chest, triceps, shoulder and upper-back control. They reduce joint strain by focusing on the lowering phase, making them useful for beginners and rehab-oriented strength work.
What common mistakes should I avoid?
Common mistakes include flaring elbows, allowing hips to sag or back to arch, rushing the descent, and losing full-body tension. Correct by tucking elbows, maintaining posterior pelvic tilt, slowing the eccentric, and gripping the floor throughout each rep.
How do I progress or modify the exercise?
Progress by increasing eccentric tempo, adding reps, or moving to incline negatives. Next steps include knee push-ups, controlled negatives to full push-ups, and paused eccentrics. For easier options use higher inclines or assisted push-ups.