Negative push-ups from the floor and on the uneven bars

Negative push-ups are a simplified version of the classic push-ups. The exercise is called negative, since the emphasis of the load shifts at the moment the bottom point is reached. When performing classic push-ups, the main load on the muscles is felt when the body is pushed up from the floor. In negative push-ups, the main effort is aimed at slowing down the body to the lower point. This will be the main component of such exercises.

In CrossFit, negative push-ups have two uses:

1. For beginner athletes. If regular push-ups cause difficulties, it is optimal to start with negative push-ups from the floor. This exercise will prepare your pecs, triceps, and deltoids.
2. For professional athletes. After working out the required number of classic push-ups from the floor or on the uneven bars, it will not be superfluous to "add" the pectoral muscles at the end of the workout. To achieve the effect, it is necessary to do the maximum possible number of negative push-ups until the muscles are completely tired.

Consider two techniques for doing negative push-ups - off the floor and on the uneven bars.

Technique for performing negative push-ups from the floor

Such push-ups are very similar in appearance to ordinary push-ups, but they have a significant difference.

1. We accept the starting position. It will be exactly the same as in classic push-ups - lying down.
   
2. The arms are straight, shoulder-width apart or slightly narrower. The wider the setting of the arms, the greater the load on the pectoral muscles. If the arms are already shoulder-width apart, in this case the triceps are trained more.
3. We begin to slowly lower the body down. It is important to control the muscles of the chest and triceps.
4. The body should be flat: the stomach does not sag, and the pelvis does not retract upward.
5. At the lowest point, we linger for 1-2 seconds.
   
6. We return quickly to the starting position. The lifting stage can be carried out with additional help - the effort of the legs. Returning to the starting position is not a significant part of the exercise.

This video demonstrates the correct performance of negative push-ups from the floor:

Technique for performing negative push-ups on the uneven bars

One of the most effective exercises that can prepare your muscles for high-quality regular push-ups.

Execution technique:

1. Starting position - emphasis on the uneven bars.
   
2. We slowly bend our arms at the elbow joints and lower the body down.
3. We fix ourselves in this position for 1-2 seconds and jump off.
   
4. Again we take the starting position on the uneven bars.
5. We repeat the exercise.

The main purpose of these push-ups is to go down as slowly as possible.

This video shows the technique of doing negative push-ups on the uneven bars (from 2:48), look, it is useful:

Watch the video: Push-up Progression by doing Negative push-ups (September 2025).