Negative Push Ups
Negative push-ups, also known as eccentric push-ups, are an exercise where you slowly and controlled lower your body from the top push-up position to the ground. This movement trains the chest, shoulders, and triceps and is particularly effective for muscle building. Negative push-ups are ideal for beginners looking to improve their strength and control, or for advanced athletes who want to increase their training intensity.
The negative push-up is an ideal preparatory exercise for learning the classic push-up as it builds eccentric strength in the relevant muscles. It facilitates the transition to more advanced exercises that require greater body control and balance.
Negative Push Ups - the correct execution
- Start in the push-up position
- Place hands shoulder width apart
- Make sure the torso is firm and push the lower back out upwards (PPT)
- Bend the elbows and lower the chest towards the floor.
- Place knees on floor and press back into push-up position
- Make sure arms are fully extended in start position
The exercise Negative Push Ups is intended to be used as a hypertrophy exercise.
Which muscles are trained by Negative Push Ups?
Primary trained muscles for Negative Push Ups
Chest - The pectoralis major muscle is the large muscle on your chest. It helps you bring your arm towards your body and rotate it inward.
Secondary trained muscles for Negative Push Ups
Triceps - The triceps brachii muscle is located at the back of your upper arm. It extends your arm at the elbow and also helps move the arm backward.
Front Delts - The front part of the deltoid muscle, also known as the anterior shoulder, is located at the front of the shoulder. It is primarily involved in the forward movement of the arm, such as lifting the arm forward. It also assists in the internal rotation of the arm. This muscle is engaged in activities that involve lifting objects in front of the body or pushing forward.
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Alternative variants of Negative Push Ups:
Negative Push Ups with gym rings
Progressing to negative push-ups on the gymnastic rings increases the instability of the exercise and further challenges the deeper stabilizer muscles in the upper body. Using the rings makes the exercise more intense, which further improves muscular control and balance, and provides targeted preparation for even more complex push-up variations.
Necessary equipment
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Negative Push Ups with gym rings - the correct execution
- Start in a push-up position
- Shoulders are above the wrists
- Hold maximum tension in the torso and buttocks
- Bend your elbows and move your chest towards the floor
- Arms stay close to the body
- Place your knees on the floor in the lowest position
- Ease your way up by keeping your knees in contact with the ground.
- extend your legs again to get into the starting position
Negative Push Ups with parallettes
Negative push-ups on the parallettes increase the load by allowing a greater range of motion. This variation places more demand on the chest muscles and triceps and improves wrist stability. It is an effective intermediate step towards one-arm push-ups.
Necessary equipment
Negative Push Ups with parallettes - the correct execution
- Place the parallettes shoulder-width apart and start in the push-up position
- Make sure the torso is firm and push the lower back out upwards (PPT)
- Bend the elbows and lower the chest towards the floor
- Place knees on the floor and press back into push-up position
- Make sure arms are fully extended in the start position
Similar exercises to Negative Push Ups
Explosive Push Ups
Explosive push-ups are a dynamic variation of the classic push-up and are particularly suitable for athletes looking to improve their explosiveness. During the exercise, the body is pushed upwards so powerfully during the upward movement that the hands briefly leave the ground. This primarily trains the chest, triceps, and front shoulders, while also increasing speed strength and explosiveness.
Push Ups on the rings
Ring push ups are an excellent exercise for the chest muscles. Since the rings move freely in space, the chest can be stretched and contracted more effectively during the push up. In other words, we have a greater range of motion compared to regular push ups on the floor. Additionally, we have observed that many people who experience shoulder pain with push ups on the floor can perform push ups on the rings without pain.
Kneeling Push Ups
Kneeling push-ups are a simplified version of classic push-ups, where the knees stay on the ground to reduce intensity. This exercise strengthens the chest, triceps, and shoulders and is especially suitable for beginners or as a gentle reintroduction after an injury.
In addition, kneeling push-ups are an excellent preparatory exercise for regular push-ups: anyone able to do more than 20 clean reps can progress to the next level, negative push-ups. This helps build a solid foundation for gradually transitioning to classic push-ups.
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