And yes, having a screaming chest is actually a GOOD
thing... ;)...because in this case, it means RESULTS.

This exercise is a deadly combination of three different methods of
resistance (and an optional fourth, which I'll tell you about at the end of the
first part).

First, you're going to be doing a regular push-up (on your fists) - no
problem there.

Second, you're going to be holding the two low pulleys of a cable
cross-over machine in your fists while you're doing the push-up
(you can also use bands instead of cables here, just fyi). These pulleys
will be actively trying to pull your hands apart while you're doing the
push-ups, forcing your pecs to contracting constantly and directly
laterally while they're also being used to push your body up.

Third, on each rep, we're going to balance on one fist then bring one
handle underneath and across your body, similar to a crossover that
comes across. This is going to add great tension to the extreme inner
pec area.

Combine all these into one exercise, and you've got a DEADLY chest
movement (that fourth form of resistance is adding directly onto
the push-up via a sandbag on your back, or weight plates, or a
partner pushing down).

Here's how to do set it up and do it...

First, set the handles on the low pulleys and set a fairly light weight
on the first time you do it. Kneel down and grab one handle then
go over and grab the other.



Get into push-up position on your fists, bring the cables into the
middle. Set your feet out wide to increase your base of support for
when you're on one fist (you'll see). The reason you're on your fists is
that it's necessary in order to grip the cable handles in your hands.



Come down into the bottom position of the push-up then back up.





Now the fun part...while balancing on your left fist, bring the cable
underneath and across your body, squeeze and hold for a second or
two. This will light up the inner aspect of your pecs.



Bring your hand back out and set it down again.



Drop down and do another push-up then come back up and bring
the OTHER hand under and across and squeeze.



Repeat until your chest is screaming...basically the point at which
you can no longer either do a push-up or being the cables across
underneath you.

That's it!

Now, if you're strong enough and want to add even MORE resistance
to the movement, this is the next level.

For me, it's a 70 lb sandbag on my back. It's the easiest thing to
get into position for doing a weighted push-up. You can use a
sandbag or weight plates or a partner pushing down on your back...
whatever you've got available.

It's a bit tough to see in this picture, but I have it resting lengthwise
down my back. The execution of the exercise is the same...just loaded.









There you have it! This exercise combines multiple forms of resistance
to seriously overload the entire chest.

If you try it, let me know how you like it!

Nick Nilsson
The "Mad Scientist of Muscle"



P.S. If you know anybody else who might benefit from this
information, feel free to forward this email to them!