Push Out Press

The lying push-press is an exercise you may never have seen before being performed but is one that’s great for hitting that lower chest region.

execution

  1. 1
    Place a flat bench between two cable pulleys
  2. 2
    Adjust the pulleys so they are a bit lower than your waist level
  3. 3
    Lie down on the bench, reach up and grab the handles of the pulleys
  4. 4
    Push them directly down towards the hips and contract the lower chest muscles
  5. 5
    In the bottom position, bend the elbows as you bring the hands up and repeat the motion pattern
Note: The palms are facing down the entire time

While the last exercise should have you going heavy, this one has you lightening the load and focusing on doing a T30 set, meaning going thirty seconds total time under tension and then resting once those 30 seconds are up.

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