This exercise is a killer combination of three different methods of resistance for targeting your chest.

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

Second, you're going to be holding two handles attach to the low pulleys of a cable cross-over machine in your fists while you're doing the push-up (you can also use a pair of bands out wide to the sides and looped around your forearms).

These pulleys will be actively trying to pull your hands apart while you're doing the push-ups, forcing your pecs to contract constantly and directly laterally while they're also being used to push your body up.

Third, on each rep, you're going to balance on one fist then bring one handle underneath and across your body. This adds MASSIVE tension to the extreme inner pec area.

Combine all these into one exercise, and you've got a DEADLY chest movement that will light up your pecs like crazy.

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 push 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.

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 either you or your chest is screaming!

If you want to see the video for this one, it's Exercise #2 on this page.