Exercise guide
Negative Push Up
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
- Waist
The negative push-up focuses on the eccentric (lowering) phase of the movement to build foundational strength in the chest, shoulders, and triceps. It is an excellent tool for beginners to develop the control and tension necessary for a full standard push-up.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start in a high plank position with your hands slightly wider than shoulder-width apart.
- Position your feet hip-width apart and engage your glutes and core to create a straight line from head to heels.
- Ensure your wrists are stacked directly under your shoulders.
How to do it
- Inhale and slowly lower your body toward the floor, maintaining a rigid torso.
- Control the descent for a count of 3 to 5 seconds until your chest lightly touches the ground.
- Exhale as you place your knees on the floor to push yourself back up to the starting high plank position.
Form checklist
- Keep your elbows tucked at a 45-degree angle rather than flaring them out.
- Maintain a neutral spine by looking at a spot on the floor about 6 inches in front of your hands.
- Prevent your hips from sagging or your glutes from piking upward.
- Ensure your entire body moves as one solid unit during the descent.
Pro tips
- Focus on 'pulling' yourself down to the floor to maximize tension in the pectorals and lats.
- Maintain full-body tension; your legs and glutes should be as active as your upper body to stabilize the movement.
Make it harder
- Increase the eccentric phase to 8 seconds to maximize time under tension.
- Add a 2-second isometric hold just one inch above the floor before releasing.
Frequently asked
- What muscles does the negative push up work?
- The negative push up primarily targets the pectorals, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the negative push up?
- The negative push up requires no equipment — just your body weight.
- Is the negative push up good for beginners?
- The negative push up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.