weight training weight loss INSANE new upper-chest-focused push-up exercise

It looks very strange but it is AWESOME. Well worth testing out if you want to really hit your upper chest hard.

This exercise is a dynamic push-up that uses a "hybrid" methodology...i.e. multiple types and/or directions of resistance in an exercise, in this case vertical bodyweight and horizontal cable weight.

We're using this setup in order to target the upper chest very effectively, changing the angle of the shoulders while you're doing the exercise, while also better matching the strength curve of the push-up exercise (weaker at the bottom, stronger at the top).

Fair warning...this one requires a little setup, but it's a beast.

You're going to be doing a push-up with your hands set on top of an EZ bar that has a few small plates on it for "wheels". That EZ bar is going to be attached to a low pulley weight stack or a band to provide forward resistance.

First, put a couple of 5 or 10 pounds plates on an EZ bar and set it in front of the low pulley. I'm using an ankle harness looped around the bar and clipped to the cable. I also have a short length of chain to extend it, which is optional but it does make it easier to get into position.

If you don't have an ankle harness, you can simply loop the cable around the bar and clip it back onto itself.

And if you don't have a low pulley cable machine, you can also use a training band for this exercise as well (which works GREAT as it increases tension as you move forward). To use a band, just hitch one end to a solid object then loop the other end over the bar.

Here's my recommended source for training bands, if you need some.

http://www.fitstep.com/goto/equipment...

Once you've got it set up, the fun begins...

Want to learn more Hybrid exercises like this? Check out my book Hybrid Training here:

http://www.fitstep.com/hybrid-trainin...

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Nick Nilsson
The Mad Scientist of Muscle

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Want some killer bicep training? Watch: "Get Big Arms...Get a Raging Pump in Your Biceps With a Non-Stop Superset of Curls and Chins"
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weight training weight loss INSANE new upper-chest-focused push-up exercise
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Sports	Upload TimePublished on 15 May 2017

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