About this exercise
Exercises is focused on the lowering phase of a push-up, building strength and control in the chest, shoulders, and arms. It’s great for beginners working toward full push-ups.
Negative push up
Step by step instructions, muscle activation and variants for the Negative push up.
EasyUpper chest
How to Perform
- Start in a high plank position with hands under shoulders and body in a straight line.
- Slowly lower your chest toward the ground, taking 3–5 seconds to descend.
- Keep your elbows close to your body and core engaged.
- Once at the bottom, drop your knees to reset or push back up if able.
Muscle Activation
Primary
Upper chest
Secondary
TricepsFront shoulders
Common Mistakes
Common mistakes content is coming soon.
About the Negative push up
The Negative push up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.