Negative Push Ups & Hold Demo (Instructions in Description)
Master the negative push up with a bottom hold to build control, strength, and confidence in the hardest part of the push up.
This is a no-music exercise demo so you can focus fully on technique and follow along at your own pace.
🔑 Key coaching points:
Lower yourself slowly with full control
Pause and hold just above the floor
Keep your core tight and body aligned
Keep elbows slightly tucked
Breathe steadily and stay relaxed under tension
Press the floor evenly through both hands
❌ Common mistakes:
Dropping too quickly
Losing tension at the bottom
Hips sagging or rotating
Holding the breath too long
🔽 Regressions (make it easier):
Perform from the knees
Use an incline setup
Reduce hold duration
🔼 Progressions (make it harder):
Longer bottom holds
Slower lowering phase
Full push up after the hold
Feet elevated variations
🎯 Pro tip:
The bottom position is where most people lose control. Own this position and your push ups will improve much faster.
👊 Need help?
If you want personalised feedback or help progressing, reach out for coaching support : https://wa.me/message/2TG3LCQW7JVMK1