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Cable Push-Ups and Walk-Ins, Combining Bodyweight and Cable Training

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This exercise is actually a combination exercise...bodyweight training and cable resistance at the same time!

To do a "regular" Low Pulley Push-Up, basically, you do a push-up while holding onto the low-pulley handles - the weight then tries to pull your hands out from under you while you're doing a push-up. It's a killer combination because you not only have to push yourself up, you have to use your pecs to actively fight the weights pulling your hands out to the sides!

THIS version takes it a step further by adding in "hand walking" and a flye movement. It's very challenging and will give your chest a great workout because of the two types of resistance being combined into one exercise.

So first, start by setting handles onto the low pulleys of the cross-over machine (you can do this exercise with bands, too). Use a fairly light weight the first time you do it.

Kneel down then grab the left handle in your left hand.

Cable Push-Ups and Walk-Ins, Combining Bodyweight and Cable Training

Now crawl over and grab the right handle.

Cable Push-Ups and Walk-Ins, Combining Bodyweight and Cable Training

Bring the handles in to about the close grip push-up position - you'll be on your fists.

Cable Push-Ups and Walk-Ins, Combining Bodyweight and Cable Training

Come down into the bottom push-up position.

Cable Push-Ups and Walk-Ins, Combining Bodyweight and Cable Training

Now rest on your stomach/chest and let arms go out wide to the sides.

Cable Push-Ups and Walk-Ins, Combining Bodyweight and Cable Training

Now pull them back IN and set them on the floor to start the next push-up.

Cable Push-Ups and Walk-Ins, Combining Bodyweight and Cable Training

Come up to the top.

Cable Push-Ups and Walk-Ins, Combining Bodyweight and Cable Training

Now the fun part...walk your hands (one at a time) in towards the center.

Cable Push-Ups and Walk-Ins, Combining Bodyweight and Cable Training

Do this until they're right up close.

Cable Push-Ups and Walk-Ins, Combining Bodyweight and Cable Training

Then walk them back out to the push-up position.

Cable Push-Ups and Walk-Ins, Combining Bodyweight and Cable Training

Lower yourself down and repeat!

Cable Push-Ups and Walk-Ins, Combining Bodyweight and Cable Training

This is a multi-part movement that not only combines a classic bodyweight exercise but adds a new element of resistance to really light things up!

 


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