In a recent study, Comparison of Kinematics and Muscle Activation between Push-up and Bench Press, researchers found to increase strength it is possible to use the bench press and loaded push-up interchangeably when training.  

This being true understand there are also literally 100’s of variations of how to do a push-up ---- standard, modified, off a table, on types of balls such as medicine, physio, on a wall, with kettlebells, dumbbells, with chains, bands, vests, weights on the back, with a single-leg raise, on knuckles, on fingertips, slow negatives, spiderman, pseudo planche, yoga style, explosive, single arm and on and on.

When building a team and maximizing development, competition helps all. Stuck at home, try this with your chosen form….

Get in touch with your teammates (video conferencing) and make a standardized rule for the perfect push-up of a given type that could change weekly. Divide into groups. Agree upon a specific number of reps and assign a value, example 30 reps. For every perfect rep over 30 the participant receives 2 points, for every rep under 30 the participant deducts 2 points. Compete every Friday and use video to verify form and results. 

Pendulum Rack System

Pendulum Rack System