You know you’ve had a great workout when you can’t lift a weight even one more time. That’s called concentric (positive) muscle failure. But while some may use positive muscle failure as a marker of success, that doesn’t mean you’re so fatigued you still can’t lower that same weight under control. In fact, training with negatives—in which you lower a weight very slowly rather than lift it—has been proven to elicit gains in size and strength above and beyond what positive-rep training can do.


Training with negatives may be something you’ve tried in the past, most likely at the end of a set when your partner raises the weight and you slowly lower it. The fact is, you’re typically stronger on the negative: It’s easier to control the lowering of a heavy weight than it is to lift it.

That’s why this monster finishing movement for chest targets the negative. The first exercises in your chest workout are done to concentric muscle failure, but this takes those same muscle fibers to eccentric muscle failure, meaning there’s simply nothing left in the tank.