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A Simpler Bench Press

The bench press has three stability points for support, the supine body, and each foot on either side of the bench. By varying posture through numerous techniques coaches are able to maximize development of strength and muscle mass.

These variations on the flat back barbell bench include: obtaining a specific back arch, grip and grip placement, situating one’s feet flat on the bench instead of the floor, flexing the hips by raising the knees up toward 90 degrees (feet in the air), as well as other movements designed to significantly affect the activation of the pectoralis major, anterior deltoids and triceps. 

The Pendulum Vertical Chest Press makes the coaching process of targeting specific anatomical areas simpler. Aligning the seat of the Vertical Chest replicates the movement of a flat back bench and doing a normal bench press routine. Not only will the weight on the Vertical Chest increase over time, but so will his/her supine barbell bench press. To target the pectoralis major using the Pendulum chest simply raise the seat height. To target the anterior delt lower the seat height. To augment tricep strength during the press utilize the range limiters (SET system) at any seat height.

A great way to Get Strong with almost zero coaching..

Pendulum Vertical Chest Press

The Pendulum Vertical Chest



The bench press is performed in multiple ways; a variety of grip widths, feet up, feet on the floor, different speeds of movement, variable ranges of motion, various percentages of 1RM and more. All affect muscle activation during the pressing...

All Five Fingers

Using a Power Grip on the Pendulum Rope Pull The hand has its greatest gripping strength when utilizing a ‘power grip’, that is squeezing with all five fingers. When the thumb is negated, grip strength has the second greatest capability...

Hip Engagement 

There are an abundance of techniques utilized and taught to target the hips when squatting. Ankle, hip and thoracic mobility, posture, quad dominance, bar weight, bar height, stance and form adjustments are just a few of the things coaches address....