What To Know
- Position yourself at the top of a push up, with your hands shoulder-width apart and your body in a straight line.
- Start in a plank position, with your hands shoulder-width apart and your body in a straight line from head to heels.
- While negative push ups excel in developing strength in the lowering phase, push ups provide a comprehensive workout that targets multiple muscle groups.
When it comes to upper body strength training, push ups and negative push ups are two fundamental exercises that offer distinct benefits. While both exercises target the same muscle groups, they differ in their execution and impact on muscle development. This guide will delve into the key differences between negative push ups vs. push ups, helping you determine which exercise is best suited for your fitness goals.
What are Negative Push Ups?
Negative push ups, as the name suggests, involve the downward motion of a push up. Instead of pushing yourself up from the bottom position, you start at the top and slowly lower yourself towards the ground. This eccentric-only exercise focuses on building strength and control during the lowering phase.
What are Push Ups?
Push ups are a classic bodyweight exercise that involves pushing yourself up from a prone position. The starting point is with your hands on the ground, shoulder-width apart, and your body in a straight line from head to heels. Push ups target multiple muscle groups, including the chest, triceps, and shoulders.
Benefits of Negative Push Ups
- Increased Strength: Negative push ups challenge your muscles during the lowering phase, which helps build strength and control.
- Improved Muscle Activation: The eccentric motion of negative push ups activates more muscle fibers than concentric movements, leading to enhanced muscle development.
- Rehabilitation and Recovery: Negative push ups can be beneficial for individuals recovering from injuries or surgeries that limit their ability to perform full push ups.
Benefits of Push Ups
- Full-Body Workout: Push ups engage multiple muscle groups, making them an efficient way to target several areas of the body simultaneously.
- Improved Endurance: Push ups require sustained effort, which helps improve cardiovascular endurance and overall fitness.
- Versatile Exercise: Push ups can be modified to accommodate different fitness levels and goals, making them suitable for beginners and advanced exercisers alike.
Which Exercise is Right for You?
The choice between negative push ups vs. push ups depends on your individual needs and goals.
- For Building Strength: Negative push ups are more effective for building strength in the lowering phase of the movement.
- For Overall Muscle Development: Push ups provide a more comprehensive workout that targets multiple muscle groups.
- For Rehabilitation: Negative push ups are a suitable option for individuals recovering from injuries or surgeries.
- For Beginners: Push ups can be modified to make them more accessible for those new to strength training.
How to Perform Negative Push Ups
1. Position yourself at the top of a push up, with your hands shoulder-width apart and your body in a straight line.
2. Slowly lower yourself towards the ground, keeping your core engaged and your elbows close to your body.
3. Once your chest touches the floor, hold the bottom position for a few seconds.
4. Push yourself back up to the starting position using assistance from a spotter or a resistance band.
How to Perform Push Ups
1. Start in a plank position, with your hands shoulder-width apart and your body in a straight line from head to heels.
2. Bend your elbows and lower your chest towards the ground.
3. Push yourself back up to the starting position, engaging your chest, triceps, and shoulders.
4. Repeat for multiple repetitions.
Safety Considerations
- Proper Form: Maintain good form throughout the exercise to avoid injuries.
- Warm Up: Warm up properly before performing negative push ups or push ups to prepare your muscles and joints.
- Listen to Your Body: Stop the exercise if you experience any pain or discomfort.
- Consult a Professional: If you have any underlying health conditions or concerns, consult a healthcare professional before starting a new exercise program.
The Bottom Line: Embracing Both Exercises for Optimal Results
Both negative push ups and push ups offer valuable benefits for building strength and power. While negative push ups excel in developing strength in the lowering phase, push ups provide a comprehensive workout that targets multiple muscle groups. By incorporating both exercises into your training routine, you can maximize your results and achieve your fitness goals.
Frequently Discussed Topics
Q: Can I perform negative push ups without assistance?
A: Yes, you can perform negative push ups without assistance if you have sufficient upper body strength. However, using a spotter or resistance band can provide support and prevent injuries.
Q: How often should I perform negative push ups or push ups?
A: The frequency of your workouts depends on your fitness level and goals. Start with 2-3 sets of 8-12 repetitions twice a week and gradually increase the intensity and frequency as you progress.
Q: What are some variations of push ups and negative push ups?
A: Push ups can be modified with different hand positions, incline or decline angles, and tempos. Negative push ups can also be performed with different starting heights and resistance levels.
