Negative push-ups

How to do it

1. Set upHigh plank, hands slightly wider than your shoulders.
2. MoveLower yourself slowly, about four seconds, until your chest is just above the floor, then press back up to plank in one quick push and go again.
3. Watch forLowering fast for the last few centimetres. The slow bottom part is where the strength comes from.

Easier or harder

Easier

Knee push-ups: full push-ups, from the knees.

Harder

Standard push-ups: press back up from the bottom too.

What it works

Muscles

Chest, Core, Triceps

Position

Plank / all fours

Intensity

Moderate Medium

Impact

No jumping

Swap it for

• Standard push-ups
• Low push-up hold
• Push back push-ups
• Push-up + shoulder tap
• Commandos
• Knee push-ups