Negatives are used as an auxiliary method, combined with regular workouts. Not meant as a stand alone only way to train. Lowering in a negative manner, weight need not be extra heavy. But most of the time, usually is.
Guy's who can only do 1 or 2 bwt pullup's at the most, can find themselves maybe doing 4-5 or more with negatives. Same can apply to benches and just about everything else. and even curls (BB or DB). One note of caution, please have one or two (preferred) good spotter's when doing benches or similar movements if trying negatives. Though pullups/chins are pretty simple to do alone.
Do the normal benching workout. Have the last two sets as negatives, with adding some extra plates. Control the weight from the top to the bottom and please don't get carried aways if this a new method of training for you. Some guy's attempt doing feats of strength rather than common sense workouts in training.
Other advance forms of Eccentrically/Negative training to do searches on. The above are pretty much the basics. Just use caution. But do approach each workout with serious intent. Negatives need not be dangerous if approached with common sense, like anything else in training..If it doesn't feel right with you, than don't do it.
Good Luck.
