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Chasm Push Ups
The Chasm Push-Up allows you to target more muscle fibers because you're working at your max full range.. Whether you use only your bodyweight or your training partner puts a weight on your back or he/she just presses down on you is not going to make any difference, the movement itself would test any bodybuilder, gymnast or sports person to the extreme.
Doing a normal push-up off the floor obviously has its limitations because your range of motion is limited. The chasm push-up you can damage a lot more muscle fibres, building muscle by working to your own personal full range of motion.
The Chasm Push-up:
Look around your house for 2 sturdy chairs and place them around shoulder width apart in front of you. You then need to find a place to put the chairs where you can rest both your feet so that they will be higher than the level of the top of the chairs, where your hands will be.
Get yourself into a push-up position with your feet elevated and slowly do a normal pus-up going as far down into the stretch as you can. You then have two choices to increase muscle-fibre damage. Either push the chairs farther apart increasing range of motion, or increase resistance with weights on your back or a training partner.
The chasm workout can be adapted to suit any sportsperson that uses upper body full range of motion. Using muscle fibres that have not been fully utilized before leaves some serious DOMS (delayed onset muscle soreness), it's strongly advised that you increase the width of the chairs slowly.
The 8 minute workout that's listed below is mixed up with decline push-ups and incline push-up super challenging chest workout. The 8 minute workout consists of 8 one-minute intervals, which means doing the push-up for 45 seconds then resting and changing position for 15 seconds.
Exercise 1: Chasm Push-ups 45 seconds
15 seconds rest
Exercise 2: Decline Push-ups 45 seconds
15 seconds rest
Exercise 3: Chasm Push-ups 45 seconds
15 seconds rest
Exercise 4: Incline Push-ups 45 seconds
15 seconds rest
Exercise 5: Chasm Push-ups 45 seconds
15 seconds rest
Exercise 6: Slouched Push-ups 45 seconds
15 seconds rest
Exercise 7: Chasm Push-ups 45 seconds
15 seconds rest
Exercise 8: Narrow Push-ups 45 seconds
In my book "The Muscle Experiment" I talk about how I was able to put on a solid 39lbs of solid muscle in less than 6 months with bodyweight training, and exactly how YOU can do it as well. In case you haven't downloaded The Muscle Experiment, I suggest you download it immediately and start implementing the little known techniques. This alone should put you on the road to massive size and strength.
To your success,
Mike Thiga
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