Can’t Do Push Ups?

Eccentric Push-Up to Kneeling Concentric Push-Up

This exercise combines the eccentric push-up with a kneeling concentric push-up. Helping you to focus on building the strength and stability you need to do a standard push up.

Step 1: Starting Position

Begin in a standard plank position with your hands placed shoulder-width apart and your body in a straight line from head to heels.

Step 2: Engage Your Core

Squeeze your glutes, lower abdominals, and thighs to maintain stability and a neutral spine throughout the exercise.

Step 3: Eccentric Phase

Photo by Maksim Goncharenok on Pexels.com

Slowly lower your body toward the ground by bending your elbows. Take 3 to 5 seconds to reach the bottom position (chest just above the ground). This focus on control will build strength and stability effectively.

Step 4: Brief Pause

When your chest is just above the ground, pause for a moment while keeping tension in your muscles.

Step 5: Transition to Kneeling

Drop your knees down to the ground while maintaining your upper body position. Your hands should remain where they are, ensuring a steady transition.

Step 6: Concentric Push-Up Phase

From the kneeling position, press through your hands to lift your body back up to the starting kneeling position. Maintain a strong core throughout this phase.

Step 7: Complete One Rep

This completes one full repetition of the exercise.

Step 8: Repeat

Aim for 3 sets of 5-10 repetitions, focusing on the controlled lowering during the eccentric phase and maintaining good form throughout.

Tips for Success

Warm-Up: Always start with a proper warm-up to prepare your muscles and joints. For example, light cardio or even a hot shower if you’re pressed for time.
Maintain Form: Keep your elbows close to your body during both phases to protect your shoulders. This is not necessarily true, but will make your shoulders more stable. Try different hand widths or closed fists if your wrists, elbows, or shoulders trouble you. Don’t be afraid to find a comfortable position that works for you.
Breath Control: Inhale as you lower your body in the eccentric phase and exhale as you push back up in the concentric phase.
Progress Gradually: As you gain strength and confidence, consider transitioning from kneeling to standard push-ups.

By following these steps, you will get one step closer to doing a standard push-up. Happy training!

Published by First-Fitness

I used to work in gyms for the free membership, do cardio on the treadmills, and get advice from people I thought were in shape. Then I worked for a professional strength coach and it changed the way I thought about personal training. I did not know improving core strength could alleviate if not eliminate low back pain and get people up and moving again. I did not know that a strong cardiovascular system meant greater energy and improved mood for work and play. I did not realize I could help someone improve their self esteem, vitals, relieve stress, or strengthen the body armor for old age. The last part took longer to realize, but it’s safe to say with consistency of effort… I can change your life through fitness! View more posts