Kneeling Negative Push-Up
The Kneeling Negative Push-Up mainly works the chest and triceps, with help from the shoulders and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Kneeling Negative Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
How to do the 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
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.
Ensure your chest stays between your hands as you descend.
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.
Kneeling Negative Push-Up FAQs
What muscles does the Kneeling Negative Push-Up work?
The Kneeling Negative Push-Up mainly works the chest and triceps, with help from the shoulders and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Kneeling Negative Push-Up?
None. The Kneeling Negative Push-Up is a bodyweight exercise, so you can do it anywhere.
What workout day should the Kneeling Negative Push-Up go on?
It belongs on push day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.