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Stuck- Push-up

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



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....