Build Chest Strength with Slow Negative Close Chest Press

Slow Negative Close Chest Press

Rep Range

10-20

Hints

Lay on the ground holding the dumbbells so they touch each other, with palms facing each other. Press the dumbbells straight upwards, ensuring they remain in contact throughout the motion. Once at the top, begin a slow and controlled negative descent, maintaining the contact between the dumbbells until they're just above the chest. Press them up again and repeat.

Common Mistakes

Allowing the dumbbells to separate during the movement. Rushing the negative descent. Not ensuring a smooth and controlled motion throughout.

Breathing

Exhale as you press the dumbbells up. Inhale deeply and slowly during the controlled negative descent. Exhale again as you prepare for the next press.

Muscle Focus

Primary Muscles

Middle Chest

Secondary Muscles

Upper Chest, Lower Chest, Shoulders, Serratus Anterior

Tertiary Muscles

Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae, Biceps, Triceps