Negative Push-Up Guide: How to Master Negative Push-Ups

A negative push-up is similar to a standard push-up with the exception that it is performed more slowly and with a greater level of control. By slowing down the push-up in the "negative" phase (when you lower your body toward the ground), you hold your bodyweight for longer, putting greater tension on your core, triceps, and lower back.

To perform negative push-ups, assume the push-up position by placing your hands palms-down on the floor shoulder-width apart. Similar to a high plank position, keep your back in a straight line and your knees off the floor. Slowly lower your chest toward your hands until your upper body touches the floor. Rest your knees on the ground and complete the full range of motion by exploding back to the starting position.

When practiced with proper push-up form, negative push-ups offer several benefits.

1. 1. Negative push-ups build your upper-body strength. Negative push-ups work multiple muscle groups throughout your upper body, including the anterior deltoids in your shoulders, the pectoral muscles in your chest, and the triceps in your arms.
2. 2. Negative push-ups increase your core stability. With proper form, negative push-ups activate the stabilizer muscles in your midsection, including your abdominal muscles and lower back muscles. By engaging these stabilizing muscles, negative push-ups can improve your posture.
3. 3. Negative push-ups are versatile. The negative push-up uses only your bodyweight, making it an ideal choice for a home workout. If you’re having trouble performing a full push-up, keep your knees on the ground throughout the exercise for a negative knee push-up.

For the negative push-up, begin by performing 2–3 sets of 6–12 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout.

1. 1. Get into an all-fours position with your knees and toes flexed and in contact with the floor. Your hips should be over your knees. Your hands should be slightly wider than your shoulders.
2. 2. Grip the ground with your hands and rotate your shoulders outward to engage your lats.
3. 3. Straighten your legs to lift your knees off of the ground so you end up in a plank position. Your legs should be hip-width apart.
4. 4. Pre-tension your shoulders and hips while engaging your core. Your ribs should be down and your pelvis should be slightly tucked. Squeeze your quads and glutes. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this starting position.
5. 5. While maintaining a strong core and full-body tension, slowly pull your chest toward your hands by bending your elbows. Your shoulder blades should retract as you lower toward the ground. Your elbows should be 45 degrees away from your body, and your wrists should be under your elbows.
6. 6. Aim to lower for at least five seconds. Lower yourself under control until your body contacts the ground.
7. 7. Place your knees on the floor and push back to the starting position. Your shoulder blades should protract as you push to the top of the movement.
8. 8. Straighten your legs and begin another repetition.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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