Explosive Negative Push-Up

Setup

Start in a standard high plank position with your hands placed directly under your shoulders, body forming a straight line from head to heels. Engage your core and glutes to maintain a neutral spine.

Execution

1. The Negative Phase (Lowering): Slowly and deliberately lower your chest toward the floor. Maintain a tempo of 3-5 seconds on the way down, keeping your elbows tucked close to your torso rather than flared out.

2. The Explosive Phase (Pushing): Once your chest is just above the floor, push yourself back up to the starting position as forcefully and quickly as possible through the full range of motion.

3. Repeat: Control the descent again and repeat the process for your desired number of repetitions. Focus entirely on the contrast between the deliberate, slow descent and the rapid, powerful ascent.