Kneeling Negative Push-Up

Setup

Place your hands on the floor slightly wider than shoulder-width. Position your knees on the mat, forming a straight line from your head to your hips. Engage your core and keep your back flat.

Movement

1. From the high plank position, slowly lower your body toward the floor over a count of 3 to 5 seconds. Keep your elbows tucked at roughly a 45-degree angle to your torso.

2. Ensure your chest stays between your hands as you descend.

3. Once your chest is close to the floor, push yourself back up to the starting position using your knees for support or reset your position to perform the next repetition.

Tips

• Focus exclusively on the lowering (eccentric) phase of the movement.

• Keep your gaze slightly forward to maintain a neutral spine.