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.
Now crawl over and grab the
Bring the handles in to about
the close grip push-up position - you'll be on your fists.
Come down into the bottom
Now rest on your stomach/chest
and let arms go out wide to the sides.
Now pull them back IN and
set them on the floor to start the next push-up.
Come up to the top.
Now the fun part...walk your
hands (one at a time) in towards the center.
Do this until they're right
Then walk them back out to
the push-up position.
Lower yourself down and repeat!
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