Upper body exercise
Push-Up Progression (Slow Eccentric)
A slow-lowering push-up method that builds the strength to progress toward full push-ups.
How to perform it
Start in a strong push-up position on the floor or an elevated surface.
Hold a plank position through your whole body.
Lower yourself slowly over about five seconds.
Assist yourself back to the top any way you need, then repeat.
Coaching cues
- Keep a straight plank line
- Lower for a slow count of five
- Assist back up as needed
- Stop the set when you can't control the lowering
Use a wall, countertop or bench to raise your hands.
Lower the surface, then add full push-ups.
What it trains
Programming
5–10 slow reps, 2–3 sets.
General educational content, not individualized medical care. Use pain-free ranges and seek qualified guidance for injury, health, pregnancy or recovery concerns.
Put it to work
Workouts that use this exercise
Beginner Full-Body Foundations
Foundational patterns for new trainees.
Open workout →Low-Impact Return to Training
A conservative, no-jumping restart.
Open workout →15-Minute Busy-Day Workout
A full-body dose in 15 minutes.
Open workout →No-Equipment Home Strength
A complete bodyweight session.
Open workout →Keep exploring
More upper-body exercises
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