Negative Pushup

Explanatory Video

Description

The negative pushup focuses on the eccentric phase of the movement to build the necessary strength for a full pushup. Start in a high plank position with your hands slightly wider than shoulder-width and your body in a straight line. Slowly lower yourself towards the floor by bending your elbows, aiming for a count of 3 to 5 seconds. Keep your core tight and ensure your hips do not sag. Once your chest touches the ground, place your knees down to push yourself back up to the starting position or simply reset.

Difficulty & Category

Beginner
Dynamic

Affected Muscles

Pectoralis Major
Deltoid (Anterior)
Triceps Brachii
Rectus Abdominis

Body Areas

Shoulders
Arms
Core

Equipment

Other

Progressions

Decline pushups are an upper body exercise that targets the chest, shoulders, and triceps. Begin by placing your feet on an elevated surface such as a bench or step, with your hands on the ground. Position your hands shoulder-width apart and keep your body in a straight line from head to heels. Lower your body until your chest nearly touches the floor, keeping your elbows at a 45-degree angle. Press back up to the starting position. Maintain a tight core throughout to prevent sagging or arching of the back.
Dynamic
Intermediate
A bodyweight exercise that engages the chest, arms, and core, performed by lowering and pushing up the body.
Dynamic
Beginner

Similar Exercises

A push-up variation performed with feet elevated above the hands, increasing the load on the upper chest, shoulders, and triceps.
Dynamic
Beginner