How to: Negative Push-Up
Primary Muscles Used:Chest, Pecs, Triceps
Exercise Families:Horizontal Push
- Place both hands on the floor slightly further than shoulder-width apart and plant both feet together behind you, resting on the balls of your feet. Gently draw your ribs to your hips to engage your core. This is your starting position.
- Inhale. Taking a full three seconds, bend your elbows and lower your torso towards the floor until your arms form two 90-degree angles, ensuring that you maintain a straight back and an engaged your core.
- Exhale. Taking one second, push through your chest and extend your arms to lift your body back into the starting position. Repeat for the specified number of repetitions.
What is a negative push-up?
A negative push-up is similar to a conventional push-up with a focus on lowering yourself slowly and with as much control as possible during the "negative" part of the movement. The aim is to extend the amount of time your muscles spend actively resisting your own bodyweight.
Adding negative push-ups to your workouts are a great way to improve your upper body strength and are ideal for anyone who wants to progress to conventional push-ups.
Add this exercise to any at-home upper body workout for a great finisher.
For another simple yet effective chest exercise using just your own bodyweight, try a three-phase push-up.
This push-up variation is very similar to a negative push-up - in that you are effectively increasing the time-under-tension during the negative part of the movement; however in a three-phase push-up you achieve this by holding your position briefly at various points during the exercise.
Alternative Exercises for No Equipment
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.