Eccentric Only Push Up 101 Video Tutorial
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Overview
The Eccentric Only Push-Up is a bodyweight exercise designed primarily to target the chest, with secondary activation of the abs, shoulders, and triceps. This movement focuses exclusively on the "eccentric" or lowering phase of a push-up, where you slowly lower your body towards the ground, engaging the chest muscles under tension for a more extended period. By emphasizing controlled descent, this exercise enhances muscle strength, endurance, and stability without requiring a push back up, making it ideal for individuals looking to build foundational strength or improve their push-up form.
How to Perform
Begin in a Quadruped Position: Start on the floor with your hands placed shoulder-width apart, positioned directly under your shoulders. Tuck your toes under, and align your knees under your hips.
Transition to a Push-Up Position: Straighten one leg at a time behind you until both legs are extended, supporting yourself on your toes. Your elbows should be straight, with your head in a neutral position, looking down at the floor to keep your spine aligned.
Initiate the Eccentric Phase: Slowly lower your body toward the ground by engaging your chest and shoulder muscles. Begin this movement by retracting your shoulder blades (pulling them slightly toward each other) and gradually bending your elbows to control the descent.
Control the Descent: Continue lowering yourself until your chest nearly touches the floor or your upper arms reach a parallel position to the ground. Focus on keeping your core tight to prevent sagging and to engage your abs throughout.
Release the Position: Once you've reached the bottom, let your knees touch the ground, and return to the starting quadruped position. This will reset your form and prepare you for the next repetition without pushing back up.
Repeat for Desired Repetitions: Complete the eccentric-only portion as many times as needed, focusing on slow, controlled descents to maximize muscle engagement and improve eccentric strength in the chest, shoulders, triceps, and core.
Tips
Focus on Eccentric Strength First: Practicing the lowering phase (eccentric) helps you gradually develop strength and control before attempting the full push-up, where you press back up.
Maintain Proper Arm Position: As you reach the bottom of the movement, position your arms so they create an arrow shape with your body, rather than a "T," for optimal shoulder alignment and stability.
Engage Core and Maintain Alignment: Keep your spine straight, as if performing a moving plank. This alignment helps build core stability and prevents any sagging or arching in your lower back.
Activate Glutes and Brace Core: Before lowering, tighten your glutes and brace your core to keep your ribcage in a neutral position. This will prevent your lower back from arching and provide more control during the descent.
Keep the Chin Tucked: Keep your chin down, avoiding looking forward. This will prevent unnecessary neck strain and help keep your head in alignment with your spine.
Lower Chest and Nose Together: As you approach the floor, aim for your chest and nose to come down at the same time, preventing your head from jutting forward. This keeps your body in sync and promotes better form.
How Not to Perform
Don’t Rush the Descent: Avoid quickly dropping to the floor. The purpose of the eccentric push-up is to build strength and control, so lower yourself slowly to engage the chest muscles fully.
Don’t Let the Elbows Flare Out: Allowing your elbows to flare out to the sides creates a “T” shape and puts strain on the shoulders. Instead, keep them closer to the body at a slight angle to target the chest more effectively and reduce shoulder strain.
Avoid Sagging the Hips: Dropping your hips will cause an arch in your lower back, reducing core engagement and risking injury. Keep your body in a straight line by engaging your core, glutes, and thighs throughout the descent.
Don’t Neglect Core and Glute Engagement: Failing to brace your core and squeeze your glutes causes instability and can lead to poor form. Engage these areas to keep your spine in alignment, turning the exercise into a moving plank for greater control.
Avoid Forward Head Movement: Pushing your head forward so that it leads the descent puts strain on your neck and detracts from proper form. Instead, keep your head aligned with your spine and avoid looking forward; keep your chin tucked slightly.
Don’t Let the Shoulders Rise Towards the Ears: Shrugging your shoulders as you lower down reduces chest activation and increases tension in the neck and upper back. Keep your shoulders down and away from the ears to maintain focus on the chest.
Avoid Relaxing at the Bottom Position: Dropping to the floor without controlled tension loses the benefit of eccentric engagement. Maintain tension until your chest and nose are near the floor, allowing for a smooth transition back to the start position.
Don’t Hold Your Breath: Holding your breath can lead to unnecessary strain and reduce focus. Breathe steadily, exhaling as you lower to keep your body relaxed and maintain focus on the target muscles.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
