A negative push up is a modified version of the standard push up that focuses entirely on the controlled descent, or lowering phase, of the exercise. This movement is often called an eccentric push up and is an excellent way for beginners to build foundational strength in the chest, shoulders, and triceps. Slowing down the motion increases the time your muscles are under tension, which stimulates strength development. This method helps establish the muscle control and stability needed to eventually perform a full push up.
Understanding Eccentric Contraction
All muscle movements in strength training involve three types of contractions: concentric, eccentric, and isometric. The concentric phase occurs when the muscle shortens under tension, such as pushing away from the floor in a standard push up. The eccentric phase, the focus of a negative push up, involves the controlled lengthening of the muscle while resisting a load, like lowering your body toward the floor. An isometric contraction involves the muscle being under tension without changing length, such as holding a plank position.
The body is significantly stronger during the eccentric portion of a lift compared to the concentric portion, often by 20 to 30 percent. This difference occurs because muscle fiber mechanics allow them to generate greater force as they lengthen under control. Focusing on eccentric strength allows individuals who cannot yet perform a full push up to manage their body weight effectively during the descent. This targeted training creates micro-damage to muscle fibers, promoting muscle growth and strength gain.
Proper Execution of the Negative Push Up
To begin the exercise, assume the standard high plank position with your hands positioned shoulder-width apart, directly beneath your shoulders. Your body should form a straight line from your head to your heels. Keep your core and glutes actively braced to prevent your hips from sagging, maintaining the full-body tension necessary for the movement.
Initiate the lowering phase by slowly bending your elbows, controlling your descent toward the floor. Aim for a slow count of three to five seconds to complete this phase, as this controlled descent is the entire focus of the exercise. Keep your elbows tucked in at approximately a 45-degree angle to your torso as you lower your chest. Maintaining this slow tempo maximizes the time your muscles spend under tension.
Continue lowering until your chest lightly touches the floor, or you reach the maximum depth you can control. Do not attempt to push back up, as the controlled lowering is the only working part of the exercise. Instead, relax and use your knees or hands to push yourself back up to the starting plank position, or stand up and reset for the next repetition. This method allows you to train the most challenging phase of the movement without failure.
Using Negatives to Build Full Push Up Strength
Incorporating negative push ups is an effective way to bridge the gap toward performing a complete, standard push up. By isolating the eccentric phase, you build the specific strength and neurological control required to stabilize the joints and manage your body weight. The increased time under tension during the slow descent trains the pectoral muscles, deltoids, and triceps to withstand the forces of your body weight.
To progress, increase the duration of the lowering phase, aiming for a consistent five-second count or longer to challenge your muscles further. Once you can comfortably perform several repetitions with a slow, controlled negative, transition to incline push ups, where your hands are elevated on a stable surface. The combination of eccentric strength and the reduced load of incline push ups creates a clear pathway for achieving your first full push up on the floor.