One-Arm Push-Up Slow Negative 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The One-Arm Push-Up Slow Negative is an advanced bodyweight exercise that primarily targets the chest while also engaging the triceps as secondary muscles. It involves performing a push-up with one arm while lowering the body very slowly during the eccentric phase, which increases time under tension and enhances muscle strength, control, and stability. This exercise also recruits the shoulders and core for balance, making it a challenging full-body movement that develops unilateral strength and coordination. Because it relies solely on bodyweight, it requires no equipment, but proper technique and gradual progression are essential to prevent strain or injury.
How to Perform
Start in a standard push-up position with your feet slightly wider than shoulder-width for stability.
Place one hand directly under your shoulder and keep the other arm either behind your back or resting lightly on your side.
Engage your core, glutes, and legs to maintain a straight line from head to heels throughout the movement.
Slowly bend the elbow of the working arm to lower your chest toward the floor, keeping the motion controlled and steady. Aim for a 3–5 second descent.
Keep your shoulders square and avoid letting your torso twist or sag during the lowering phase.
Lower as far as your strength and mobility allow, ideally until your chest is just above the ground.
Pause briefly at the bottom, maintaining tension in your chest and triceps.
To return, either push back up carefully if you have enough strength, or reset to the starting position using both arms and repeat the slow negative with the working arm.
Repeat for the desired number of reps, then switch to the other arm to maintain balanced strength development.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight and glutes engaged to prevent your hips from sagging or twisting.
Focus on a controlled, slow descent to maximize tension on the chest and triceps.
Position your feet slightly wider than shoulder-width to improve balance.
Avoid letting your shoulder drop or rotate; maintain proper shoulder alignment.
Start with partial range of motion if full depth is too challenging, gradually increasing over time.
Keep your non-working arm behind your back or lightly on your side to avoid assisting the movement.
Breathe steadily, exhaling slightly at the bottom of the descent to maintain control.
Pause briefly at the bottom to maximize eccentric muscle activation.
Use a mirror or video to monitor form and ensure your torso stays straight.
Progress gradually, building strength with assisted variations before attempting full slow negatives.
How Not to Perform
Do not let your hips sag or rotate; this reduces chest activation and can strain your lower back.
Avoid flaring your elbow out too wide, which can stress the shoulder joint.
Do not rush the lowering phase; a fast descent reduces tension on the chest and triceps.
Avoid using your non-working arm to push or assist, as this takes focus away from the target muscles.
Do not let your shoulder collapse toward your ear; maintain proper shoulder alignment to protect the joint.
Avoid arching your lower back; keep your core tight and body in a straight line.
Do not hold your breath; steady breathing helps control the movement and maintain stability.
Avoid going too deep too soon; only lower as far as your strength and control allow to prevent strain.
Do not neglect foot placement; too narrow or uneven positioning reduces balance and control.
Avoid skipping warm-up or mobility work for shoulders, chest, and triceps, which increases injury risk.
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.
