Uploaded July 2026 | Updated September 2026, 3 weeks ago
This is an inwards bench-clamping push-up done with bands looped around your elbows, coming from behind.
I've got these hitched onto rack posts, but you can do these hitched onto ANYTHING solid behind you at an appropriate distance and angle. Doesn't have to be a rack (for those of you who train at 5 pm!)
The idea here is two-fold... you want to set your hands on the sides of the bench and push INWARDS as you push-up. This gets you massive chest activation, similar to a cable cross-over or pec deck.
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fitstep.com/goto/mass/youtube.htm
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And because the bands are coming from behind your AND a little to the sides, this gives you some forward AND additional inwards resistance as you come up.
You'll notice when I come down into the bottom position, my elbow flare out a bit...this is on purpose. It gives you that inwards-pushing angle when you come up.
When come to the top, you want to lock out your elbows fully straight to maximize tension on the chest.
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Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
This is an inwards bench-clamping push-up done with bands looped around your elbows, coming from behind.
I've got these hitched onto rack posts, but you can do these hitched onto ANYTHING solid behind you at an appropriate distance and angle. Doesn't have to be a rack (for those of you who train at 5 pm!)
The idea here is two-fold... you want to set your hands on the sides of the bench and push INWARDS as you push-up. This gets you massive chest activation, similar to a cable cross-over or pec deck.
----------------
Get my FREE Mass Targeting Specialization guide:
fitstep.com/goto/mass/youtube.htm
----------------
And because the bands are coming from behind your AND a little to the sides, this gives you some forward AND additional inwards resistance as you come up.
You'll notice when I come down into the bottom position, my elbow flare out a bit...this is on purpose. It gives you that inwards-pushing angle when you come up.
When come to the top, you want to lock out your elbows fully straight to maximize tension on the chest.
FOLLOW ME
YouTube ► youtube.com/subscription_center?add_user=nilssonnick
TikTok ► tiktok.com/@madscientistofmuscle
Instagram ► instagram.com/nicknilsson1
Facebook ► facebook.com/nicknilssonmadscientist
Nick Nilsson – Mad Scientist of Muscle
Topics covered on this channel include unconventional exercises, muscle specialization training, hypertrophy methods, gym equipment reviews and advanced strength training techniques.
