Now, first off, I didn't invent the basic setup. I saw these being done by Coach David Spitdowski using gymnastic rings. I decided to try it with bumper plates.
And WOW does it work.
This exercise setup will put MASSIVE tension on your pecs during a push-up.
FIrst, grab a couple of bumper plates...I'm using a pair of 45's for this. The actual weight of them doesn't matter as much as that they're thick enough to support your weight. The should also be rubberized so that they don't slide or slip (which is why you don't want to use steel plates for this).
Set the plates on end right beside each other then get into push-up position with your hands on top, gripping solidly.
Now start to lower yourself down and bring the plates down so that they're at an angle. You'll be pushing inwards the entire time, which is what will hammer your chest.
As you're coming down, be careful to go by feel in terms of how far down you want to go. I found about a 60 degree angle worked really well. You don't want to go too far down so that you lose the balance.
Maintain that angle then bring your body down between the plates.
Push yourself back up then bring your hands together at the top, squeezing the chest as you come up to full extension.
Repeat for as many reps as you can keep control of. My chest was on fire by the end of the set.
As you can imagine, this is not a beginner exercise. It LOOKS a bit scary but I didn't feel it was dangerous at all, especially if you're an experienced trainer. You will definitely need to have a base level of strength to perform this one but I found it to be very doable.
As you're coming down into the bottom position, you'll be putting massive inwards tension on the pecs, then as you push up, you'll get an excellent contraction as you bring your hands together.
---
Want more unique and challenging exercises to work your entire body with simple equipment? All you need is just a barbell, dumbbells and a bench. Check out The Best Home Gym Exercises You've Never Heard Of!
Share This Page...
Want More Exercises Like This?
You'll find them here...
Support