Shoulder · Strengthening
Slow Eccentric Push-Ups
Slow eccentric push-ups, 3 sets, 8 repetitions, controlled descent over 4 seconds
Listen to the instructions
How to do the exercise
Sets: 3
Repetitions: 8
Tempo: Controlled descent over 4 seconds
Description: Assume a standard push-up position with hands on the floor shoulder-width apart. Lower yourself slowly, controlling the descent over 4 seconds until your chest is close to the ground, then push back up more quickly and controlled.
Tips: Keep your body straight, engage your abdominal muscles to stabilize the trunk, and avoid sagging the hips. Breathe deeply during the descent.
Progression: Gradually increase the number of repetitions or slow down the eccentric phase further for more control.
At a glance
- Goal
- Strengthening
- Level
- Intermediate
- Equipment
- none, mat
- Starting position
- Standard push-up position, hands on the floor, body straight
- Clinical goal
- Muscle strengthening of the shoulder
- Also known as
- slow push-ups, controlled push-ups, eccentric push-ups
