Also known as: eccentric push-up, eccentric pushup, slow lowering push-up, controlled push-up descent

What is Negative Push Up?

A Negative Push Up is a slow, eccentric push-up variation where you lower your body deliberately to build strength. It primarily targets the triceps, chest and shoulders and is an easy-level bodyweight exercise ideal for beginners working on control and core tension.

How to Do Negative Push Up

  1. Set starting position: Start in a high plank with hands shoulder-width, posterior pelvic tilt, knees lifted for a full-body line; squeeze glutes and engage core to eliminate lower-back arch.
  2. Brace your body: Keep elbows tucked close to sides, scapula packed, and inhale to prepare. Maintain total body tension and grip the floor throughout the descent.
  3. Lower with control: Exhale and slowly lower your chest to the floor in a controlled 3-5 second eccentric, maintaining straight body alignment and steady breathing.
  4. Lightly contact floor: Allow a light chest contact with the ground, avoid collapsing - keep tension. Rest briefly while keeping shoulders engaged and core braced.
  5. Reset and repeat: Place knees down, push through palms to return to the starting position with protracted shoulder blades; reset alignment before the next rep.

Muscle Groups

Back, Chest, Triceps, Shoulders

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
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Negative Push Ups?

Negative Push Ups build eccentric strength and muscle control in the chest, triceps and shoulders. They increase time under tension, aid hypertrophy, improve joint control, and help beginners progress toward full push-ups without equipment.

What common mistakes should I avoid with Negative Push Ups?

Common mistakes include flaring elbows, hips sagging, low-back arching, and dropping too quickly. Fix these by tucking elbows, maintaining a posterior pelvic tilt, engaging glutes/core, and using a slow, controlled tempo.

How can I progress or find alternatives to Negative Push Ups?

Progress by slowing the eccentric, adding pauses, or reducing assistance with incline negatives and negative-to-knee push-ups. Alternatives include incline push-ups or assisted band push-ups as you build pushing strength.