Adiletix - Eccentric Push-Up - Step-by-Step Guide

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Eccentric Push-Up

1 - Start in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.
2 - Brace your core, squeeze your glutes, and keep your elbows angled about 30–45 degrees from your torso.
3 - Slowly lower your chest toward the floor over 3–5 seconds, maintaining full-body tension and control.
4 - Pause briefly just above the floor without letting your hips sag or shoulders collapse.
5 - Either press back up to the starting position if able, or lower your knees to the floor and return to the top position with assistance.
6 - Reset your plank position and repeat for the desired number of controlled repetitions.

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