Eccentric / Negative Chest Workout

What are negative sets? Negative sets are worked at a tempo with emphasis on the lowering phase of the movement. Focusing on the eccentric phase of an exercise confuses the muscle making it handle the weight differently and Is a great way to increase strength and promote growth! 

For example: 
Bench Press (Negative sets) Tempo: 3:1:1 Means… 3 seconds lowering the bar down to your chest, once second hold, one second explosion back up to the starting position and repeat for remaining reps & sets. Give this negative based chest workout a try! 

1. Incline DB Press – Tempo, 3:1:1 | 60% 1RM | 8-12 reps, 3 – 4 sets 
   
2. Bench press – Tempo, 3:1:1 | 60% 1RM | 8-12 reps, 3 – 4 sets 
   
3. Incline Cable Crossovers – Tempo, 4:1:2 | 10-15 reps, 3 – 4 sets

Hope you enjoy this workout and feel the benefits of negative training! If you’re looking for good ways to improve strength make sure you read our ‘Top 3 Tips To Improve Strength’ article if you haven done already! (click here to read)  Any other questions or enquiries feel free to contact me! Like, Comment and Share this article!

Thank you.

 #LeanTeam

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