Home / Fitness exercises / Pull-ups / Back / upper back / Latissimus dorsi / Negative Push-Ups

Negative push-ups

Without specialized equipment, you can incorporate the advanced version of negative pull-ups to strengthen your back muscles, whether in the gym or at home. Once you have mastered the conventional pull-up, the negative variation provides targeted engagement of the upper back.

Muscles involved in negative pull-ups The negative variation of pull-ups is an effective exercise for training the back muscle (latissimus dorsi). This fitness exercise particularly targets the upper fibers of the back muscles. Additionally, your biceps (biceps brachii) and trapezius muscle are activated in a supportive manner.

Execution of pull-ups for advanced individuals Pull-ups for advanced individuals are less suitable for beginners. Below, you will find more information if you opt for the negative version of pull-ups.

Body position

For this exercise, you need an elevation for your hands. A chair or bed at home, or a flat bench in the gym, is suitable for the negative variation of pull-ups. Place your palms shoulder-width apart at chest height. Ensure that your entire body is in a straight line. Stable body tension is crucial as you keep your gaze directed towards the ground.

Movement execution

In the starting position, inhale and lower your upper body slowly. Bend your elbows in a controlled manner. As you exhale, press your chest back up until your arms are almost fully extended.

Stressed muscles and common mistakes

Additional information on the targeted muscles and common mistakes in the exercise Positive Knee Push-Ups can be found on the Push-Ups webpage.

Alternative variants to negative push-ups

For greater training diversity, you can also resort to similar exercises or other variations of the Positive Knee Push-Up exercise.

Wide push-ups with a focus on the chest

The closer the hands are during push-ups, the more emphasis is placed on the triceps. Therefore, close-grip push-ups primarily target the triceps and minimize involvement of the chest compared to other push-up variations.

Positive push-ups with slight elevation

Negative push-ups with elevated hands are slightly more challenging than traditional push-ups because the range of motion is extended. When executed correctly, the upper chest muscles are particularly intensively engaged.

Easy push-ups for beginners (women's push-ups)

A more challenging variation of push-ups requires an elevated position for the feet. This variation is especially suitable for advanced individuals and is colloquially referred to as advanced push-ups. This exercise is often used to specifically strengthen the chest muscles.

pushups

A proven exercise for home training is the push-up. When thinking of a fitness exercise for the chest muscles, one inevitably comes to push-ups. After all, these can be performed anywhere without additional equipment. At the same time, there are numerous variations that target different areas of the chest. Nevertheless, there are few sports exercises that are so frequently executed incorrectly. If the movement is not performed correctly, the body's potential remains untapped, and there is a risk of painful injuries. When executed correctly, push-ups not only strengthen your chest and triceps but also focus on the middle part of the chest while simultaneously engaging the deltoid muscle.

Comments

There are no comments yet.

Add comment