Push Up Negative

DESCRIPTION/INSTRUCTIONS:

  1. Kneel on the ground and place your hands about shoulder width apart.

  2. Step your feet back and place your toes on the ground so that you’re in a tall plank position.

  3. Hold your body in a straight line from your heels to your shoulders.

  4. Lower yourself down slowly by bending your elbows until your chest touches the ground.

  5. Once your chest touches the ground, drop to your knees and press yourself back up. Once you’re back up, lift your knees off the ground so you’re back in the start position.

HELPFUL CUES:

  1. Hold your body tight and stay under control.

  2. Once you’re able to do repeated sets of 3-5 reps lowering down for 8-10 seconds, start trying regular push-ups.

COMMON MISTAKES:

  1. Lower down too fast. Make sure you move slowly and controlled during this exercise. The point is to make you stronger in the eccentric (lowering) part of the lift so that eventually you’ll be strong enough to press yourself back up.

  2. Dropping your knees or thighs to the ground before your chest touches. Your chest should be the first thing to touch the ground as you lower down.