This exercise is a deadly combination of three different methods of resistance.

This is a Low Pulley Push-Up Cross-Over...

First, you're going to be doing a regular push-up (on your fists).

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. 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 (plus, you can add a potential fourth form of resistance 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.



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...

That's it!

This exercise combines multiple resistances to really overload the entire chest.

If you like this technique, I've got three books that are directly related to it...

1. The Best Bodyweight Exercises You've Never Heard Of

2. The Best Chest Exercises You've Never Heard Of

3. Hybrid Training (which goes into detail about combining mulitple forms of resistance into one exercise...killer stuff).

If you have a cable cross-over setup (or bands hitched out wide so they resist the pull inwards like the cable does), try this exercise above.

It is AWESOME.