Push-ups are obviously a classic
exercise - when you think bodyweight training, it's usually
one of the first exercises you think of.
But, of course, I've got a
new twist on the regular push-up that will just TRASH your
pecs...much better than regular push-ups even though the
exercise is pretty much exactly the same!
So here's the deal...you'll
be using the cable-crossover setup (you can also hitch a
couple of training bands to objects about 10 feet apart
- that works great, too).
You're going to be doing push-ups
with the two pulleys pulling your arms apart - this outwards
tension puts extra tension on the pecs because even though
your hands are planted on the ground, your pecs have to
fire to keep the cables from pulling your hands out from
under you!
This means you're pushing
up AND you're fighting outwards pull. Double trouble...
So set about 20 to 40 lbs
or so on the cross-over stacks and attach the single handles.
You can add more if you need it once you figure out how
this works.
Go grab the left handle.
Then go grab the right handle.
Now get into push-up position
- you'll be on your fists when doing these push-ups because
of how you have to grip the handles. Your hands will also
be in a neutral (palms-facing in) position as you do the
exercise.
Drop down into the position
as you normally would then push back up. The exercise is
EXACTLY the same - the difference is in the outwards-pulling
tension.
This picture below shows another
varation where instead of grabbing the handles, you can
also attach ankle harnesses to the pulleys and loop those
around your wrists.
This allows you to do push-ups
in a flat-palm position (like normal).
As I mentioned, you can use
bands as well - just tie them on to the left and right and
grip the ends in your fists, just like the cable handles.
Works exactly the same way and it will fire up your pecs
like crazy!
It's a great way to increase
the muscle-building power of the push-up.
