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Decline On The Vertical Chest Press 

Workout on the Pendulum Vertical Chest

The Pendulum Vertical Chest Press was designed to emulate the barbell bench press. If an athlete trains solely on the vertical chest without question the results will be as good or better than a standard barbell bench.

The advantage of the Vertical Chest Press is adjusting the seat height from the bench pressing position when needed. By raising the seat height the lifter may assume a decline bench press position, which reduces the involvement of the anterior deltoid.

This change in movement is important in dealing with soreness or returning-to-play following a shoulder injury. The athlete is able to  modify the seat height position to press pain free, managing shoulder participation. As the athlete gets stronger and begins to feel normal he or she simply lowers the seat height from the decline one notch the next training session and continues strengthening the affected area. The goal is to continue pain free training keeping the pectoralis major and tricep brachii strong until they are able to train in a regular bench pressing position with inclusion of the anterior deltoid.

Conversely, to specifically target the anterior shoulder reducing chest involvement assume a normal Vertical Chest Press bench pressing position and lower the seat height two or three notches.

Raise the Seat Height For Shoulder Relief

Decline on the Pendulum Vertical Chest


Getting Ahead of Extension

The tricep brachii is a single muscular unit with three distinct heads: the medial, the lateral and long heads. It functions as a powerful extensor of the upper extremity. Each head has a different fatigue rate and each head becomes...

Livonia Franklin High School
2024 CSCCa

A morning workout on the Pendulum Rack System at the College Strength and Conditioning Show in Fort Worth, Texas. The strength coaches are Staying Strong. The Pendulum Rack System