An eccentric-focused push-up variation that emphasizes the lowering phase of the movement. It develops chest, shoulder, and triceps strength while allowing focused practice of controlled pushing mechanics.
Start in a standard push-up position with your hands shoulder-width apart and your body in a straight line from head to heels.
Engage your core and keep your elbows slightly tucked in towards your body.
Slowly lower your body towards the ground over a count of 3 to 5 seconds, maintaining control throughout the movement.
Once your chest is close to the ground, either push back up to the starting position or gently rest on the floor before resetting.
Repeat for the desired number of repetitions.
Focus on maintaining a straight line from head to heels; avoid sagging hips or arching your back.
Control is key; ensure you lower yourself slowly and steadily to maximize muscle engagement.
Keep your core engaged throughout the movement to maintain stability and protect your lower back.
If you're unable to push back up, use your knees to assist or reset by returning to the starting position after each rep.
Incorporate negative push-ups into your routine to improve overall push-up strength and endurance.
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