Eccentric Push Ups: How-to, Benefits & Variations
Eccentric push-ups focus on the slow lowering phase to build strength faster. Lower for 5-8 seconds, reset, repeat. Great push-up builder.
Eccentric Push Ups: How-to, Benefits & Variations
Lower yourself to the floor as slowly as possible. Five seconds. Eight seconds. The longer, the better. Eccentric push-ups focus on the lowering phase, where your muscles generate the most force and sustain the most growth stimulus. If you cannot do a full push-up yet, this is your entry point. You are stronger on the way down than on the way up. Train that half first, and the push-up will follow.
Strength Fundamentals 3
Sophie Jones
How to Do Eccentric Push-ups
Set up in the starting position for eccentric push-ups. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Beth Hannam cues: "We're gonna control down for one, two, three. Then we're just gonna reach, push our hips back."
Complete the full range of motion. "Give yourself a little relaxed pause, then... squeezing the abs... push through."
Return to the starting position with control. Try not to let the elbows flare to the sides... let your elbow take the natural path back down.
Sophie Jones adds: "Go slowly, slowly, slowly... and then push yourself back up."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The eccentric push-ups directly supports this by targeting key muscle groups.
Coach's Tips
"We're gonna control down for one, two, three. Then we're just gonna reach, push our hips back." - Beth Hannam
Beth Hannam
"Give yourself a little relaxed pause, then... squeezing the abs... push through." - Sophie Jones
Sophie Jones
"Go slowly, slowly, slowly... and then push yourself back up." - Sophie Jones
Sophie Jones
"Try not to let the elbows flare to the sides... let your elbow take the natural path back down." - Sophie Jones
Sophie Jones
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The eccentric push-ups loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Eccentric Push-ups
highBenefits
Builds strength
The eccentric push-ups targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The eccentric push-ups directly addresses this.
Requires minimal equipment
No equipment needed. You can do the eccentric push-ups at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the eccentric push-ups with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Common form breakdown
Sophie Jones warns: "Try not to let the elbows flare to the sides... let your elbow take the natural path back down."
Workouts Featuring This Exercise
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Frequently Asked Questions
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