Negative Push-up
Description
The negative push-up (eccentric push-up) focuses exclusively on the lowering phase. You start at the top of a push-up and lower yourself as slowly as possible to the floor, then reset at the top. The slow eccentric builds strength faster than concentric-only training and is useful for developing toward full push-ups.
Equipment Required
Negative Push-up Instructions
- Start in a high plank / top-of-push-up position.
- Lower your chest toward the floor as slowly as possible — aim for 3 to 5 seconds.
- Control the descent all the way to the floor.
- Once on the floor, push back up (using knees if needed) to the top position.
- Repeat the slow lowering.
- The focus is entirely on the slow, controlled descent.
- Aim for 5 to 8 slow negatives per set.
- Progress by increasing lowering time — work toward 8 to 10 second descents.
Negative Push-up Form & Visual
Negative Push-up Benefits
- Eccentric training builds strength faster
- Excellent regression for developing push-ups
- No equipment needed
- Builds chest and tricep strength effectively
- Develops body control and awareness
- Accessible for beginners
Negative Push-up Muscles Worked
- Pectoralis major (eccentric)
- Triceps brachii (eccentric)
- Anterior deltoid
- Core (stabilizer)
- Serratus anterior
Negative Push-up Variations & Alternatives
- Standard Push-Up
- Knee Push-Up
- Incline Push-Up
- Negative Pull-Up (same concept, pulling)
- Wall Push-Up
