Nick Nilsson...The Mad Scientist of Muscle - The Best Bodyweight Exercises You've Never Heard Of

Mad Scientist Bodyweight Exercise #2:

A One-Arm Push-Up That Will Build Your CHEST, Not Your Triceps...


The Problem: Your Chest Needs More Muscle and The One-Arm Push-Up Hits Your Triceps, Not Your Pecs

One of the key bodyweight exercises for chest is the Push-Up. And when you get strong enough with regular push-ups to require more resistance to build muscle and strength, you then graduate to the One-Arm Push-Up, right?

However, you will immediately run into a major problem...the One-Arm Push-Up in the three point stance is a TRICEP exercise, not a chest exercise.

So what to do you do if you want to work your chest with enough resistance for muscle growth but the standard push-up is too easy?

The Solution: Outrigger One-Arm Bench Push-Ups

This is a simple variation of the push-up that's going to give you two major benefits...

1. It puts more tension on one arm and pec, similar to a regular one-arm push-up, only focusing more on the chest than on the triceps. This dramatically increases the resistance being placed on that working side pectoral muscle.

2. It puts a great stretch on the other non-working pec as you're coming down into the push-up.

In order to perform this one, you'll need to be able to do at least 15 to 20 normal push-ups, though you could potentially do these on your knees as well, if you're not there yet.

For this, you'll need a bench or a chair (or even stairs...basically anything you can set your other hand on that's about a foot and a half off the ground or so). I'm using just a regular flat bench here.

Set one hand flat on the bench and the other hand on the floor a little ways away from the bench. Keep your body stiff and straight.

Outrigger One-Arm Bench Push-Ups  - Bodyweight Chest Exercise

Now lower yourself down, like you would in a regular push-up.

Outrigger One-Arm Bench Push-Ups  - Bodyweight Chest Exercise

As you can see, my right side is getting the brunt of the load, which works the right pec more. My left arm is being placed in a great pec-stretch position every single time I come down to the bottom.

Get as many reps as you can then switch sides.

Now, when you switch arms, you generally won't get as many reps since you'll already be fatigued from the first set (the stretch-tension on the non-pushing side is still demanding). If you'd like to keep the workload more balanced, take a rest period in between sides or simply start with the other side on the next set you do.

The Bottom Line

This exercise solves one of the major problems with the standard push-up...not enough resistance. By setting your one arm out to the side like an outrigger, you shift a LOT more tension onto the working side, allowing you get enough resistance to actually achieve substantial muscle growth, and not just increase your muscular endurance (as tends to be the case once you're able to do 20 or more normal push-ups in a row).

Want to keep this exercise for reference? Right-click here and choose "save target as" to download a "take home" PDF of this exercise now...



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