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Negatvie Pressure Pushups

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Negatvie Pressure Pushups

Negative Pressure Pushups: Building Strength and Gaining Muscular Control

Introduction

Negative pressure pushups, also known as negative reps or eccentric pushups, are an advanced exercise that can take your upper body strength, control, and muscle growth to the next level. This exercise focuses on the eccentric phase of the movement, which is when the muscle lengthens under tension. By performing negative pressure pushups, you are able to handle a heavier load during this phase, leading to greater gains in strength and muscle mass. In this article, we will explore the benefits of negative pressure pushups, proper technique and form, and how to incorporate them into your workout routine.

Benefits of Negative Pressure Pushups

  1. Increased Muscle Activation: Negative pressure pushups require you to control and resist the eccentric phase of the movement. This places greater stress on the muscles and activates a larger number of muscle fibers compared to traditional pushups. As a result, you can expect improved muscle growth and overall strength.

  2. Enhanced Upper Body Strength: Negative pressure pushups challenge the muscles in a unique way, allowing you to handle heavier loads and build strength through the eccentric portion of the movement. This increased strength carries over to other exercises and functional movements, improving your performance in various activities.

  3. Improved Muscular Control: Negative pressure pushups require strict control and coordination throughout the exercise. By focusing on the eccentric phase, you can develop better muscle control and mind-muscle connection, leading to improved overall functional movement patterns.

  4. Injury Prevention: Negative pressure pushups can help reinforce proper movement patterns and stabilize the shoulder joints. Additionally, the controlled nature of the exercise reduces the risk of injury compared to explosive movements or improper form.

Proper Technique and Form

To perform negative pressure pushups correctly, follow these steps:

  1. Starting Position: Begin in a high plank position with your hands slightly wider than shoulder-width apart. Your body should form a straight line from head to toe, and your core and glutes should be engaged.

  2. Lowering Phase: Slowly lower yourself towards the ground, taking around 4-6 seconds to complete the downward movement. Focus on staying in control and maintaining proper form throughout.

  3. End Position: Once your chest is a few inches above the ground, pause for a moment before proceeding to the next step. This ensures that you fully engage the targeted muscles during the eccentric phase.

  4. Reset Phase: To complete the negative pressure pushup, get back into the starting position by either pushing yourself up or using your knees for assistance. Make sure to maintain control and avoid any sudden movements.

Incorporating Negative Pressure Pushups into Your Workout Routine

Here are some ways you can incorporate negative pressure pushups into your workout routine:

  1. Beginner Option: If you are new to negative pressure pushups, start by performing them on an incline. Using a bench, wall, or elevated surface, follow the same technique and form as described earlier. As you gain strength and control, gradually decrease the incline until you can perform the exercise on a flat surface.

  2. Intermediate Option: Once you have mastered negative pressure pushups on a flat surface, you can add additional resistance by using resistance bands. Attach the bands around your back or shoulders, increasing the load as needed. This progression will further challenge your muscles and promote continued growth.

  3. Advanced Option: For advanced individuals, consider incorporating negative pressure pushups into a superset or circuit. Pair them with exercises targeting different muscle groups, such as pull-ups, squats, or lunges. This allows for efficient full-body training and maximizing your workout's intensity.

Remember to gradually increase resistance and difficulty as your strength and control improve. Consistency is key to seeing progress and reaping the benefits of negative pressure pushups.

Conclusion

Negative pressure pushups are a powerful exercise that can enhance your upper body strength, muscular control, and overall fitness. Incorporating them into your workout routine can lead to improved muscle activation, increased strength, and reduced risk of injury. By following proper technique and gradually progressing in difficulty, you can make the most of this advanced exercise. So, challenge yourself and take your workout to the next level by adding negative pressure pushups to your training regimen today.

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