Negative Push Up

Muscles Involved

The negative push-up primarily targets the pectoralis major (chest) muscles and the triceps brachii (back of the arms). This exercise focuses on the eccentric phase of the push-up, which is crucial for building strength. Additionally, the anterior deltoids (front shoulders) are heavily engaged, along with the stabilizing muscles of the core and lower back. The gradual lowering in this movement also activates the muscles in the forearms and wrists, enhancing overall upper body stability and strength.

Top Mistakes

• Letting the hips sag: This impacts lower back alignment and can lead to injury.
• Inadequate control during descent: Falling too quickly can reduce the effectiveness of the movement and increase injury risk.
• Not maintaining a straight line: Allowing the body to twist or arch disrupts strength distribution and form.
• Overusing the shoulders: Relying too heavily on shoulder muscles can compromise performance; the chest and arms should carry most of the load.

Execution Tips

• Start in a plank position: Keep your feet together, body straight from head to heels, and shoulders aligned over wrists.
• Engage your core: Tightly engage your abdominal muscles to prevent sagging and maintain stability.
• Lower with control: Gradually bend your elbows, allowing the chest to descend towards the ground at a slow and controlled pace.
• Pause at the bottom: Holding for a brief moment enhances muscle engagement before transitioning to the next rep.

Workouts

The negative push-up can be integrated into various workout routines to target upper body strength effectively. Start with 3–4 sets of 5–10 repetitions, focusing on form rather than speed. As you build strength, gradually increase your reps while maintaining control. For a well-rounded routine, pair it with complementary exercises like standard push-ups, plank holds, or tricep dips to further enhance chest, arm, and core strength.

Conclusion

The negative push-up is an excellent exercise for developing upper body strength, particularly in the chest and triceps. By emphasizing the eccentric movement, this exercise supports muscle growth and injury prevention. Integrating negative push-ups into your workout routine can enhance overall performance, improve muscular control, and contribute to advanced push-up techniques.