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How to Do Negative Push-Up — Form, Muscles & Tips

Learn how to do the Negative Push-Up: step-by-step form, muscles worked, body only setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Start in a high plank position with hands just outside shoulder-width.
  2. Very slowly lower your chest toward the floor over 3-5 seconds.
  3. Keep your body in a straight line throughout the descent.
  4. When your chest reaches the floor, drop your knees and push back up.
  5. Reset to the top and repeat.