Negative Push-Up
Builds eccentric strength for regular push-ups
ChestBeginnerStrengthPush
At a glance
| Muscles worked | Primary: Chest |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Push |
| Sets & reps | 3 sets × 5-8 reps |
| Estimated calories burned | ~35 kcal |
| Equipment | None needed |
How to do it
- Step 1: Start in high plank position
- Step 2: Lower slowly to the floor (3-5 seconds)
- Step 3: Drop knees to floor if needed
- Step 4: Push back up to plank
- Step 5: Repeat
Coaching tips
Benefits
Builds eccentric strength for regular push-ups
Common mistakes
Dropping too fast
Make it harder
Slower lowering phase
Make it easier
Knee version
Breathing
Inhale lowering, exhale push
Build a workout with this exercise
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Beginner · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.