Explosive Negative Push-Up
The Explosive Negative Push-Up is a compound exercise that mainly works the chest, with help from the triceps and shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Explosive Negative Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Triceps (triceps brachii); Front Shoulder (anterior deltoid)
How to do the Explosive Negative Push-Up
Setup
Start in a standard high plank position with your hands placed directly under your shoulders, body forming a straight line from head to heels. Engage your core and glutes to maintain a neutral spine.
Execution
The Negative Phase (Lowering): Slowly and deliberately lower your chest toward the floor. Maintain a tempo of 3-5 seconds on the way down, keeping your elbows tucked close to your torso rather than flared out.
The Explosive Phase (Pushing): Once your chest is just above the floor, push yourself back up to the starting position as forcefully and quickly as possible through the full range of motion.
Repeat: Control the descent again and repeat the process for your desired number of repetitions. Focus entirely on the contrast between the deliberate, slow descent and the rapid, powerful ascent.
Explosive Negative Push-Up FAQs
What muscles does the Explosive Negative Push-Up work?
The Explosive Negative Push-Up mainly works the chest, with help from the triceps and shoulders. The main muscles are the pectoralis major.
What equipment do you need for the Explosive Negative Push-Up?
None. The Explosive Negative Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Explosive Negative Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Explosive Negative Push-Up go on?
It belongs on push day in a push/pull/legs routine.
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