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.

Handles on the lw pulleys

Handles on the lw pulleys

Go grab the left handle.

Low-Pulley Push-Ups2

Then go grab the right handle.

low pulley push-ups3

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.

Low Pulley Push-Ups4

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).

That’s the exericse!  It’s going to REALLY trash your pecs because of how you’ll not only be using them to push yourself up, you’ll also be using them to directly fight the outwards pull of the cables on your hands.  Might look easy, but believe me, you’ll be in for a surprise!

Here’s a video of the exercise in action…



  1. Randall Elliott 14 years ago

    Please find out where I can order a shirt like the one Vince Del Monte wore in his video demonstration on the twelve untapped targets. That is an awsome shirt. Thanks.

  2. Author
    Nick Nilsson 14 years ago

    I’m afraid that’s something you’ll have to ask him yourself!

  3. Sumi 14 years ago

    Hey Nick! Don't tell Will 😉 but I totally tried this after upper body hypertrophy day on Hybrid. Oh my gaawwd! What a great exercise. You might think this is pathetic-but I was only able to do maybe half the amount of pushups I could normally do. I've got to stop reading your blog.

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