Pushup eccentric

Also known as: Negative pushup.

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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.

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Form tips

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

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Muscles

Individual 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

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Equipment

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Appears in

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Progressions

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Variations

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