Enhance Strength with Slow Negative Push Ups

Slow Negative Push ups

Rep Range

6-12

Hints

Assume a standard push-up position with hands slightly wider than shoulder-width. Slowly and controlled, lower your body towards the ground, taking about 3-5 seconds for the descent. Once your chest is close to the ground, push back up at a normal speed.

Common Mistakes

Maintain a straight line from your head to heels throughout the movement. Avoid letting the hips sag or pike up.

Breathing

Inhale as you perform the slow negative descent, exhale as you push yourself back up.

Muscle Focus

Primary Muscles

Middle Chest

Secondary Muscles

Upper Chest, Lower Chest, Shoulders, Triceps, Core, Serratus Anterior

Tertiary Muscles

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