Negative Push-up
The negative push-up focuses on the eccentric phase of the push-up, helping to build strength and control.
- Start in a high plank position with your hands shoulder-width apart.
- Lower your body slowly towards the ground, keeping your elbows close to your sides.
- Take 3-5 seconds to lower yourself until your chest nearly touches the floor.
- Drop your knees to the ground to reset and return to the starting position.
How to perform the Negative Push-up
- Set up. Set up in a stable, balanced starting position appropriate for the Negative Push-up using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis major rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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