Bodyweight Eccentric Push Up

Instructions for proper form

Start in a prone position with your hands placed slightly wider than shoulder-width apart. Keep your body in a straight line from head to heels. Lower your body slowly towards the ground, taking 3-5 seconds to reach the bottom position while maintaining control. Keep your elbows at about a 45-degree angle relative to your body. Once at the bottom, push up back to the starting position explosively. Repeat for the desired number of repetitions.

Common mistakes to avoid

Avoid sagging your hips or raising your buttocks, as this can put undue stress on your lower back. Do not rush through the eccentric phase; take your time to ensure proper control and form. Avoid flaring your elbows out too wide as it can strain your shoulders.

Benefits

Specific benefits of the exercise

Improves upper body strength, particularly in the chest, shoulders, and triceps. It enhances control during pushing movements, helping to develop muscle endurance and stability.

Expected results and timeframe

With consistent practice (3 times a week), you can expect to see improvements in upper body strength and muscle definition within 4-6 weeks. Increased strength and control in push-up variations will also be noticeable..

Who this exercise is best for

This exercise is ideal for beginners looking to build foundational upper body strength without the need for equipment. It’s also great for those rehabilitating from shoulder injuries or individuals focusing on mastering push-up form.

Scientific studies supporting its effectiveness

Studies have shown that eccentric training can increase muscle strength more effectively than concentric-only training. Research highlights the benefits of eccentric movements in building strength and muscle tissue, making exercises like the eccentric push-up effective for muscle growth.

Variations

Beginner modifications

Knee push-ups or incline push-ups can be utilized for beginners to build strength before attempting the standard eccentric push-up. Adjust the height of the incline to suit your current strength level.

Advanced progressions

To advance the exercise, you can try slowing down the descent even further, incorporate a pause at the bottom, or transition to a traditional push-up or plyometric push-up for increased difficulty.

Integrations

Complementary exercises

Incorporate exercises like tricep dips, plank variations, and dumbbell chest press to create a well-rounded upper body strength routine.

Super set recommendations

Pair the eccentric push-up with bodyweight rows or dips to target the opposing muscle groups, maximizing upper body engagement and strength.

Sample workout routines

A simple upper body workout might include: 1) Eccentric Push-Ups: 3 sets of 8-10 reps, 2) Bodyweight Rows: 3 sets of 8-10 reps, 3) Plank: 3 sets of 30 seconds to 1 minute.

Exercise combinations

Combine the eccentric push-up with core strengthening moves like planks, or lower body exercises like squats to develop overall body strength and endurance.

Best time to do this exercise in your workout

This exercise is best performed at the beginning of your workout after your warm-up, during the strength training segment, to fully engage the chest and arms while still having energy.