Negative Push-up

Negative Push-up

The Negative Push-up is a challenging yet highly effective exercise that targets the muscles in your chest, shoulders, and arms. As the name suggests, it involves focusing on the eccentric phase of the push-up movement, which is often overlooked. By emphasizing the lowering phase, you can build both strength and muscle definition in the upper body. To perform the Negative Push-up, you start in a high plank position with your hands slightly wider than shoulder-width apart. Slowly lower your body towards the ground, taking around 3-5 seconds to complete the lowering phase. Keep your core engaged and your elbows tucked in for proper form. Once at the bottom position, gently release your body to the ground and reset to the starting position. This exercise is particularly beneficial for individuals who struggle with full push-ups or are looking to increase their upper body strength. It not only helps you build muscle but also improves your overall stability and reinforces proper push-up form. Incorporating Negative Push-ups into your workout routine is simple. You can include them as part of your upper body training session or as a standalone exercise. Aim for 2-3 sets of 8-12 repetitions, focusing on maintaining control throughout the lowering phase. As you progress, gradually increase the difficulty by lowering yourself even slower or adding a pause at the bottom of the movement. Remember, proper form is crucial to maximize the benefits and prevent injuries. If you experience discomfort or have any underlying medical conditions, it's always a good idea to consult with a professional before attempting this or any new exercise. Keep pushing yourself, and soon you'll be reaping the rewards of stronger, defined upper body muscles with the Negative Push-up!


  • Start by assuming a standard push-up position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to toe.
  • Slowly lower your chest towards the ground, taking approximately 4-6 seconds to complete the downward movement.
  • Focus on controlling the movement and maintaining tension in your chest, shoulders, and triceps throughout the exercise.
  • Once your chest is just above the ground, hold this position for a brief pause.
  • Push yourself back up to the starting position using your chest, shoulders, and triceps, but try to complete the upward movement more quickly than the downward movement.
  • Repeat the exercise for the desired number of repetitions, ensuring that each repetition involves a slow and controlled descent followed by a slightly faster ascent.

Tips & Tricks

  • 1. Gradually increase the intensity of your negative push-ups by lowering yourself slower and trying to resist gravity as much as possible.
  • 2. Focus on maintaining a straight line from your head to your heels throughout the movement to engage your core muscles and improve stability.
  • 3. Use proper hand placement by positioning your hands slightly wider than shoulder-width apart to target your chest muscles more effectively.
  • 4. Incorporate other upper body exercises such as dumbbell bench press or shoulder press to strengthen the muscles involved in negative push-ups.
  • 5. Prioritize good form over the number of repetitions. It's better to perform a few reps with proper form than many reps with incorrect technique.
  • 6. Allow adequate recovery time between negative push-up sessions to prevent overtraining and promote muscle growth.
  • 7. Implement a balanced nutrition plan that includes sufficient protein to support muscle recovery and growth.
  • 8. Incorporate stretching exercises for your chest, shoulders, and triceps to maintain flexibility and prevent muscle imbalances.
  • 9. Warm up before each negative push-up session to increase blood circulation to the muscles and reduce the risk of injuries.
  • 10. Consider using resistance bands or a weighted vest to gradually increase the difficulty of the negative push-up exercise.


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