Negative Push-Up
Build serious strength! Master the lowering phase of the push-up for explosive power. A great way to progress your push-up game.
The Negative Push-Up is a compound exercise that mainly works the chest and triceps, with help from the shoulders and core. No equipment needed: it uses just your bodyweight.
Negative Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
Negative Push-Up Variations and Alternatives
How to do the Negative Push-Up
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.
Brace your core and keep your body rigid throughout the movement.
Begin by slowly lowering your body towards the ground, focusing on a slow and controlled descent.
As you lower, keep your elbows close to your body to engage your triceps and chest effectively.
Lower yourself until your chest is just above the ground, ensuring that your body remains in a straight line, without allowing your hips to sag or pike up.
Once at the bottom of the movement, pause briefly and then push yourself back up to the starting position at a normal pace.
The key to this exercise is the slow negative phase of the push-up, which should be around 3-5 seconds long, increasing the time under tension for the muscles involved.
Complete the desired number of repetitions and sets, maintaining good form throughout each rep.
Remember to keep your head neutral to align with your spine, and your breathing should be steady – inhaling on the way down and exhaling on the way up. Adjust the difficulty by changing the speed of the negative phase or by increasing the number of repetitions and sets.
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Negative Push-Up FAQs
What muscles does the Negative Push-Up work?
The Negative Push-Up mainly works the chest and triceps, with help from the shoulders and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Negative Push-Up?
None. The Negative Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the 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 Negative Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Negative Push-Up variations and alternatives?
Similar exercises include the Weighted Push-Up, Clock Push-Up, Close-Grip Push-Up and Cobra Push-Up.
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