Elevated move: negative push-up

You already have the classic move mastered. But instead of being satisfied at that, it’s time to build off the basics and learn to perfectly perform next-level variations. Think of them as 2.0 versions of exercises you already know and love. Here, the latest in our Elevated Move series:

THE MOVENegative Push-Up

THE CHALLENGE: Traditional push-ups can easily become all about the push and less about the eccentric act of rowing the body toward the floor. That doesn’t mean the second part of the move is less important: Lowering yourself with intent increases muscle size and strength, says Robert Kraemer, Ed.D., coordinator of the exercise physiology lab at Southeastern Louisiana University in Hammond, Louisiana.

THE LEAD-UP: Get in high plank position with hands just under or slightly wider than shoulders, with body forming a straight line from head to heels. Pull shoulders down away from ears and engage the core, back, and glutes. Focus on maintaining maximal tension throughout the body.

DO IT: Over the course of 5 seconds, bend elbows, letting them flare diagonally from body, squeeze shoulder blades together, and lower torso toward the floor. Pause at the bottom, then forcefully push through hands to quickly drive body up to the starting position.

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