Welcome back to another Training Tip Tuesday! Today we are talking about eccentric push-ups! Training eccentrically has been shown to significantly increase muscle growth. Eccentric exercise can be used in almost any exercise by focusing on the eccentric (lengthening) portion of a move. This includes the lowering portion of a pull-up, the lowering portion of a bicep curl, or the downward motion of a squat to name a few.
However, eccentric exercises are a great way to scale challenging exercises. Aaaannnnnddd, since push-ups definitely qualify as a challenging exercise, practicing eccentric push-ups is an excellent option for people looking to modify traditional push-ups.
Setting Up Proper Push-up Form:
So, here’s the thing, if you’re going to do eccentric push-ups you need to ensure your form is in tip-top shape. If you think of push-ups as T-shaped with your elbows out to the side, or if you’ve never *really* been able to do a push-up, take a moment and give, Six Steps to Perfect Push-ups! A read. There we break down all of the ins and outs of push-up form.
But, if you’re feeling confident, here’s a quick refresher:
-Start on your hands and knees, making sure your wrists are directly under your shoulders.
-Brace your core, pulling your belly button to your spine, ribcage closed, and letting your shoulder blades melt down your back.
-Now, step back into a high-plank position. (If you are feeling unstable with your feet together feel free to step your feet out into a wide stance)
-Your elbows should be at about a 45-degree angle from your shoulders. If someone looked at an aerial view of your body it should look like an arrow.
How to Perform Eccentric Push-ups:
Now that you’re set up with perfect push-up form, it’s time to try eccentric push-ups.
Get into your push-up form, then, slowly lower your body as low to the ground as possible without breaking that plank form. Once you’ve reached your lowest possible point, lower your knees to the ground and reset.
Don’t go lower than YOU can. This will keep you from flopping or diving down to the ground. And remember, lower your body as slowly as possible!
A few things to keep in mind:
Be careful to keep your abdominals engaged to support your spine.
Keep your shoulders down and back – don’t let your shoulders roll forward or “sink” into those joints.
Just like with traditional push-ups, if keeping your feet together is too challenging, feel free to widen your stance to gain stability.
Want a visual? Here’s a quick video where Coach Amber breaks down this strength-building move.
Add these to your routine and watch your push-up strength and power skyrocket! If you try them, tag us on Instagram @dancerswholift! We’d love to cheer you on as you work on building your strength.
Want more weekly fitness tips? Give these client favorites a read: Training Tip Tuesday: Mixed Grip Deadlift, A Dancer’s Guide to the Best Supplements for Muscle Recovery, Training Tip Tuesday: kneeling thoracic extension stretch