Here’s an excerpt from one of my Branding Iron columns for an awesome bodyweight chest exercise:
Well, if you’re staying at a hotel in the central Midwest region, you could call up my buddy Tater and he’ll bring one of his fat sows to hoist on your back while you perform a few push-ups. If that doesn’t tickle your farmin? fancy, then perform one-arm Side Push-ups. Here’s how to do them:
- Lay on your left side, legs straight and feet together.
- Place your right hand on the floor at chest level. Your fingers should be pointing toward the top of your head as if you’re performing a traditional push-up.
- Depending on the length of your arms, and strength levels, your right hand should be placed about 4 inches away from your left pectoral region (further away if you’re stronger).
- Bend your left arm and place your forearm behind your head so your head is resting on it (as if you were using it for a pillow while sleeping).
- With your right hand on the floor, tighten your abs/glutes, and push yourself up off the floor while keeping your body rigid.
- Lower down to starting position under control and repeat.
- Perform 2-3 reps before switching to the left arm.
- Rest 60s between sets and perform 6 sets.
This is one brutal sumbitch of an exercise. Definitely not for those with a low tolerance for pain, or for those with average, or slightly above average, maximal strength levels. This is a very advanced exercise and I’ve only encountered a few trainees who can perform it properly. If you can perform them properly, you’re in the elite. Initially, if you can’t perform them throughout a full ROM, do the following:
- Hoist yourself to the top position.
- Hold for 5-6 seconds isometrically (no joint movement).
- Immediately switch to opposite arm and hold.
- Rest 90s between sets (after using each arm).
- Repeat for 6 holds on each arm.
- Perform holds for 2-3x/week.
Once you can perform the aforementioned holds, start performing ? movement Side Push-ups. From the top position lower yourself a few inches before pushing back up. Rest and repeat as prescribed in the original parameters. Before long, you’ll be performing a full ROM.
Give this exercise a try. You might soon be calling me for Tater’s number instead!