Pushup eccentric (Negative pushup)

Muscles

• Anterior deltoid
• Pectoralis major (clavicular head)
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)
• Serratus anterior
• Rectus abdominis
• External oblique
• Internal oblique

Technique

1. Start in a Plank position, with your shoulders above your wrists.
2. Lower yourself down with control until your chest touches the ground.

Form tips

1. Form a straight line from the shoulders to the feet: no bending at the hips. You can also have a slightly Hollow body .
2. Keep your Abs engaged and a posterior Pelvic tilt .
3. Keep your head neutral (no Neck flexion ).
4. Keep your elbows close to the body on the way down; do not let them flare out.
5. Push your shoulders forward at the top ( Shoulder protraction ).

Risks

1. Eccentric training can quickly push your body to its limits; start with a very small volume (1-2 reps at a time) and progress cautiously.

Similar Exercises

• Half pushup
• Dumbbell bench press
• Floor barbell press
• Barbell bench press
• Bottom pushup hold

Equipment

• Low pushing device