Uploaded June 2026 | Updated September 2026, 2 weeks ago
This unique setup changes the angle of your hands so that you're pushing INWARDS rather than upwards when doing a push-up.
Changing the push-up to an INWARDS-intention exercise rather than upwards-intention exercise will massively increase chest activation and growth potential in the push-up.
To do this exercise, you'll need a couple of dumbbells (hex ideally) and a couple of plate (bumper ideally). The goal is to create an A frame angle for your hands to set on so that when you do a push-up, you're forced to press INWARDS rather than just upwards.
This automatically creates tension in the pecs and forces them to be more strongly activated.
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As well, because the setup elevates the hands, you get increase range of motion and stretch at the bottom.
I've got a pair of bumper plates set on a pair of 45 lb dumbbells. I found this gave me a good angle for the push-up.
The hex dumbbells won't roll and the bumper plates are more grippy than steel plates, which is why I prefer these for the setup. Steel plates on top of hex dumbbells will also work but round dumbbells are just going to be tougher to work with.
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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 unique setup changes the angle of your hands so that you're pushing INWARDS rather than upwards when doing a push-up.
Changing the push-up to an INWARDS-intention exercise rather than upwards-intention exercise will massively increase chest activation and growth potential in the push-up.
To do this exercise, you'll need a couple of dumbbells (hex ideally) and a couple of plate (bumper ideally). The goal is to create an A frame angle for your hands to set on so that when you do a push-up, you're forced to press INWARDS rather than just upwards.
This automatically creates tension in the pecs and forces them to be more strongly activated.
----------------
Get my FREE Mass Targeting Specialization guide:
fitstep.com/goto/mass/youtube.htm
----------------
As well, because the setup elevates the hands, you get increase range of motion and stretch at the bottom.
I've got a pair of bumper plates set on a pair of 45 lb dumbbells. I found this gave me a good angle for the push-up.
The hex dumbbells won't roll and the bumper plates are more grippy than steel plates, which is why I prefer these for the setup. Steel plates on top of hex dumbbells will also work but round dumbbells are just going to be tougher to work with.
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.
