Set your hands approx shoulder width apart, fingers facing forward and wrists stacked underneath your shoulders. Start in a high plank position and your body in a straight line. Keep your lower abs pulled in, tuck your butt under and squeeze your legs together. Lower yourself to the floor with your target tempo and with as much control as possible until your chest and thighs touch the floor at the same time. Use your hips to kip/pop yourself back up to the starting position. Repeat for target repetitions.

Perform Push Up Eccentrics 2-3 times per week. Perform 3-5 sets of your target time. Each week aim to improve your form, making it more strict while aiming to add 1 second or repetition until you can complete 4 repetitions with control to achieve the "Boss" level. Once you have completed the "Boss" level with good form, we recommend you move on to the next exercise. Come back at any time and attempt to master this exercise.

Performing Push Ups, although effective for building upper body strength, demands careful execution to minimize the risk of injuries, especially to the shoulders and wrists. It's important to exercise with caution and adhere to correct technique to guarantee a safe and productive training experience. To mitigate the risk of overloading joints and reduce the likelihood of injuries, adopt a gradual progression strategy. Prioritize mastering form before progressing to advanced variations.