Videos
Instructions
- Start in a high plank position with hands shoulder-width apart and body aligned from head to heels.
- Engage your core and begin lowering your body slowly towards the floor over 3 to 5 seconds.
- Keep elbows at a 45-degree angle and maintain control throughout the descent.
- Lower until your chest is just above the floor or as far as your strength allows.
- Drop knees to the ground if necessary, then reset to the starting position to begin the next repetition.
Technical Tips
- Maintain a straight line from head to heels throughout the movement.
- Avoid flaring elbows outward; keep them at a natural angle to protect the shoulders.
- Lower with control and avoid collapsing at the bottom.
- Engage the glutes and core to prevent hip sagging.
Breathing Tips
- Inhale as you begin the slow lowering phase.
- Exhale once you complete the descent or during the reset phase.
Medical restrictions
- Shoulder impingement or instability
- Wrist pain or carpal tunnel syndrome
- Acute lower back injuries
What muscles do eccentric push-ups work?
Eccentric push-ups primarily work the chest muscles while also engaging the shoulders, triceps, and core for stability during the controlled lowering phase.
Are eccentric push-ups good for beginners?
Yes, eccentric push-ups are excellent for beginners as they help build strength, control, and proper form without requiring a full push-up repetition.
How slow should I go during an eccentric push-up?
Aim to lower yourself over a period of 3 to 5 seconds to maximize time under tension and muscle engagement.
Can eccentric push-ups help improve regular push-ups?
Yes, by strengthening the muscles involved in the lowering phase, eccentric push-ups improve control and strength, making it easier to perform standard push-ups over time.
Do I need equipment for eccentric push-ups?
No equipment is needed for eccentric push-ups—just a flat surface or a yoga mat for comfort and support.
Description
The eccentric push-up is a bodyweight strength exercise designed to build muscular control and endurance through slow, controlled lowering. Unlike a traditional push-up, this variation emphasizes the eccentric—or lengthening—phase of the movement, which enhances muscle engagement and control. It is particularly beneficial for beginners learning proper push-up form, as well as for more experienced individuals aiming to build time under tension. This movement promotes stability and strength in the chest, shoulders, and arms, while also engaging the core. Performing eccentric push-ups helps develop foundational upper-body strength, preparing the body for more advanced calisthenics or strength training exercises. Since it requires no equipment, it is ideal for at-home workouts or minimal-space environments. Practicing this exercise consistently can improve overall push-up performance, reduce injury risk, and enhance muscular coordination and control.