This exercise is not recemmended for people with little experience with
weightlifting or gymnastics. Inspired by a male gymnast who can do
pushups without his feet on the floor.
Spotter recommended. Carefully select a weight on the Chin/Dip Assist
Machine … For me 100 LBS at body weight 190 LBS. Remember the more
weight on the Chin/Dip machine, the more assistance from the machine —
Select a weight resistance level, while standing on support pad. Kneel
down to support pad and carefully extend upper body out to the floor
away from weight stack – first knees in contact with pad, then shins,
then top of feet. Extend out to pushup position. If the right weight is
selected, you will be able to gradually let the Chin/Dip padded support
platform raise your feet so that your feet-to-head angle is declined
toward your head.
Next perform carefully balanced pushups with your core stabilized. Your
shoulders and core get much more work than a regular pushup. If the
weight selected is too heavy, the Chin/Dip machine will carry your feet
upward fast and you will not be able to move downward for another rep.
If the weight is too light, you will not move a single rep upward from
A spotter is helpful to prevent you from rising too fast. A spotter is
also helpful to protect you from neighboring weightlifters and passerbys
who are not accustomed to this variation of use of the machine who could
accidentally drop a weight on you or step on you.