Running The Rails
Doug Scott is the Strength and Conditioning Coach for the Pingry School in Martinsville, New Jersey. Doug explains how he uses the ‘SET‘ (set extension system) on the Pendulum System to Get Strong.
If you notice on the Pendulum Chest Press machine there are range of motion limiters on each movement arm. These range limiters are designed so the exercise can be modified if an athlete has a shoulder injury that prevents them from going through a full range of motion. However, they can also be utilized to increase the intensity of your workout.
Running Rails
Chest press (full range)
8-‐10 reps
Immediately change pins
Chest press (1st pin)
2 reps
Immediately change pins
Chest press (2nd pin)
2 reps
Immediately change pins
Chest press (3rd pin)
2 reps
Immediately change pins
Chest press (4th pin)
2 reps
Immediately change pins
Chest press (full range)
2 reps
Choose the heaviest weight possible for 8-‐10 full range repetitions with good technique, then run the rails by moving quickly between sets. Each additional 2-rep set should should be done under control with a pause on the pins between each repetition. Increase the weight once 10 reps can be performed on the first set. This is an advanced exercise and should only be done with athletes who are trained.
