The push-off pullup: give your workout a lift with this new move

THERE'S AN EXERCISE BESIDES the bench press that builds a big chest. And, no, we weren't thinking of dips. Flys? Not a chance. It's the pullup--that's right, the popular "back" exercise--with a slight twist. The push-off pullup builds not only your lats but also a muscle hidden behind your rib cage--one that will prove to be your secret weapon in building a deep chest.

HOW TO DO IT

Hang from a pullup bar, your hands just outside shoulder width with your palms facing away from you [1]. Perform a pullup [2], then, as you begin to lower yourself, push your body away from the bar as far as you can while maintaining a controlled descent [3]. (You should take three seconds to return to the starting position.) That's one rep. Do three sets of four to six reps, resting two minutes between each set. Put this exercise first in your workout.

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The push-off motion at the top of each rep works the subscapularis, a thick rotator-cuff muscle on the front of each shoulder blade that moves your arms in front of your torso. Building the subscap will add depth to your torso, giving your upper body a thickness that will be hard to hide.

COPYRIGHT 2005 Weider Publications
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