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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


Closed And Open Chain

Open kinetic chain exercises of the lower limb are movements, where the distal segment is unloaded and free to move. The opposite is true of closed kinetic chain exercises, whereby  there is enough resistance to prohibit free motion.

Closed kinetic chain exercises are movements such as squats, Pendulum Squat Pro, leg presses and lunges, while open chain exercises are actions like leg curls, leg extensions and the Pendulum Reverse Glute Ham.

The kinetic chain can be understood as interrelated joints and body parts working with one another during motion. This creates a chain of events that affects the movement of neighboring joints and segments.

The advantage of open chain movements is that they tend to be better at isolating muscle and often are selected for specific rehabilitation and used to accentuate performance. While closed chain movements in general would be classified as more functional and closely approximating movements that are used in sport and daily life.

Pendulum Reverse Glute Ham Machine

Open Chain Reverse Glute Ham

Pendulum Power Squat Pro

Closed Chain Pendulum Power Squat Pro

Pendulum Power Squat Pro XT

Closed Chain Pendulum Power Squat Pro XT

Arkansas Baseball Weight Room
arkansas weight room
arkansas weight room
arkansas weight room
arkansas weight room
arkansas weight room
2-for-2 Method

Some trainers, coaches and athletes use what is called the 2-for-2 Method for increasing training load. The rule is if the trainee can perform two or more repetitions over one’s ‘repetition goal’ in the last set of an exercise, for two consecutive workouts, the weight is added for that particular exercise the next training session.

Bench Rep