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Electromyography, The Bench Press, The Chest Press

Posted by Mike Gittleson on Nov 8, 2018 7:30:12 PM

The Public Library of Science (PLoS ONE) published, "A systematic review of surface electromyography analysis of the bench press movement task." After reviewing 3847 articles and looking at which muscles displayed the greatest activity during a standard flat bench press, they found the pectoralis major and triceps brachii had significantly higher action than the anterior deltoids.  Exercise intensity, mental focus, fatigue, velocity, stability all effect electrical activity with the tricep brachii showing the most fluctuation in increases and decreases. 

The Pendulum Vertical Chest Press has advantages over the standard barbell bench. When an athlete is seated properly on the Vertical Chest the strength curve does not have a sticking point unlike a flat bench.  If seat height is adjusted higher than normal on the Vertical Press there is shoulder relief with the exercise targeting the pectoralis major muscles. This is a tremendous advantage for returning an athlete post injury. Setting the seat lower than normal puts the stress on the anterior deltoid, which can be felt immediately. 

The Pendulum Vertical Chest Press is the ultimate upper torso machine that maximizes development and allows for step by step progress through rehabilitation. A terrific way to Get Strong.

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All-Pro Jake Long - Pendulum Vertical Chest Press

 

Topics: Pendulum Vertical Chest Press, Muscular Strength

Bench Press

Posted by Pendulum Strength on Sep 5, 2018 8:12:08 PM

The purpose of the barbell bench press is to maximize the strength of the chest and anterior shoulder. The exercise includes multiple groups of muscles in the upper torso, arms and neck.  If you want to get extremely strong in the barbell horizontal bench press include the Vertical Chest Press in your workouts.

You will find if you train the exact bench press routine weekly on the Pendulum Vertical Chest - the athletes strength will keep pace with and most athletes will surpass - what they are accomplishing on a standard bench press. A great way to Get Strong.

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A Vertical Bench Press by Pendulum

Topics: Pendulum Vertical Chest Press

Ohio University

Posted by Pendulum Strength on Sep 4, 2018 11:33:09 AM

The Ohio University Bobcats recently upgraded their weight room with Pendulum strength training equipment. They will be Getting Strong in Athens.

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Topics: Pit Shark, Pendulum Shoulder/Incline, Pendulum Vertical Chest Press, Pendulum 4 Way Neck, Pendulum 5 Way Neck, Pendulum Combo Lat Pull

When You 'Knee' To Do Push-ups

Posted by Mike Gittleson on Aug 1, 2018 3:42:20 PM

Doing a push-up with your body straight and knees off the floor is harder than with them on the ground as it requires less trunk stability to maintain position. The question is: "What is the benefit of push-ups on your knees other than training the beginner or extending the exercise once the athletes strength fails to hold posture?"

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In May of this year a study reported in the Journal of Applied Biomechanics measured the surface muscle activity of 8 upper body and core muscles during a push-up.  There findings were ....."there were no significant differences between push-ups on the toes versus knees with respect to the percent contribution for the primary muscle groups."   

As a coach this changes your thinking about the value of training  push-ups  from a kneeling versus extended position. Training a novice athlete with planks and bent leg  push-ups will quickly hasten the desired development for chest and trunk. Teach the athlete how adjusting their legs still adequately targets the primary chest muscles and is an important consideration when Getting Strong regardless of ones overall strength. This knowledge brings a new focus and enthusiasm to the modified position.     

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 Push-up to Get the chest Strong 

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The Pendulum Vertical Chest Press

 

 

 

 

 

 

 

 

 

 

Topics: Pendulum Vertical Chest Press, Strength Training, Muscular Strength

Wayne State University

Posted by Mike Gittleson on Jun 16, 2018 4:21:08 PM

Ruben Mendoza is a former NFL offensive guard who is now the Head Strength and Conditioning Coach of Wayne State University. Ruben has coached at South Carolina, Tennessee - Chattanooga , Clemson, Ole Miss, Mississippi and Notre Dame and as you can ascertain has a vast experience in the profession. Under Rueben's guidance Wayne State is a perennial contender for top-10 honors in the NACDA Learfield Sports' Directors Cup. With Mendoza's direction the University just completed their new Athletic Department weight room. The Warriors will be Getting Stronger in Detroit.

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Topics: Pendulum 5 Way Neck, Pendulum Squat Pro, Pendulum Hip Press, Pendulum 4 Way Neck, Pendulum Combo Lat Pull, Pendulum Rack System, Pendulum Utility Bench, Pendulum Seated Squat, Pendulum Vertical Chest Press, Pendulum Glute-ham, Pendulum Gripper

Pendulum - Kuwait And All Around The World

Posted by Mike Gittleson on May 6, 2018 8:09:30 PM

Though living six thousand seven hundred and forty miles away from the United States, people in Kuwait found the best exercise equipment in the World. They ordered Pendulum strength training machines from Clare, Michigan. The new machines can be seen below assembled, checked, waiting to be wrapped for shipping. They will be Getting Strong in the Persian Gulf.

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Topics: Pendulum Utility Bench, Pendulum Combo Lat Pull, Pendulum Leg Curl, Pendulum Vertical Chest Press, Pendulum Hip Press, Pendulum Leg Extension, Pendulum 3 Way Row, Pendulum Shoulder/Incline, Pendulum Squat Pro

Discover Strength

Posted by Mike Gittleson on Mar 20, 2018 11:53:25 AM

One of the best Clinics you can attend to obtain the latest scientific research on muscular development is held each year in Minneapolis, Minnesota. The clinic is put on by Discover Strength. Attendees learn how to strength train effectively in the least amount of time, through presentations and demonstrations. There are morning workouts and additional information for those who run or want to learn learn how to run a fitness business.  

Discover Strength brings a team of Personal Trainers holding certification from the American College of Sports Medicine with degrees in Exercise Science focused on exercise physiology, biomechanics, motor learning, and nutrition. http://www.discoverstrength.com/

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Topics: Pendulum Vertical Chest Press, Pendulum Squat Pro, Pendulum 4 Way Neck, Pendulum 5 Way Neck, Clinics

Seton Hall

Posted by Mike Gittleson on Mar 14, 2018 11:38:35 AM

Seton Hall University - South Orange, New Jersey

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Topics: Pendulum Shoulder/Incline, Pendulum 5 Way Neck, Pendulum Grip Cart, Pendulum Squat Pro, Pendulum 4 Way Neck, Pendulum Vertical Chest Press, Pendulum 3 Way Row

Bench Press Intensity

Posted by Mike Gittleson on Nov 22, 2017 6:31:44 PM

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PLOS ONE is a peer-reviewed open access scientific journal published by the Public Library of Science. Unlike traditional peer-reviewed publications it does not use the perceived importance of a paper for acceptance or rejections. Instead it rigorously reviews how  experiments and analysis were done and the significance of the research is left up to the scientific community. Recently researchers published in PLOS One, "A systematic review of surface electromyography analyses of the bench press movement task."

The bench press is arguably the most popular lifting exercise. It is used in homes and gyms throughout the world, in athletic development for competition and as a standard criteria to measure upper body strength in individuals. The methodologies used to enhance development are complex and wide ranging.

The authors of the aforementioned study looked to answer two questions, "Which muscles show the greatest activity during the BP? Which changes in muscle activity are related to specific conditions under which the BP is performed?"  They defined 'intensity' as percentage of ones 1 repetition maximum (1RM).

Looking through 3847l citations and 2635 articles the researchers determined the most relevant articles and examined velocity, intensity, range of motion, stable and unstable surfaces, fatigue, mental focus, sticking points, compression sleeves and sticking points. They concluded that the triceps brachii  and pectoralis major muscles had  similar electrical activity during the bench press and their activity is significantly higher than the activity of the anterior deltoids. Of all the various constructs of training that were listed above (from velocity to sticking points) that effect muscle activity, the most important factor is exercise intensity. The load on the bar relative to ones strength effects all other factors when bench pressing and Getting Strong.

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Pendulum Synchro Docking Bench Press

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Topics: Pendulum Rack System, Pendulum Vertical Chest Press

Who Is The Strongest Strength Coach In The World?

Posted by Mike Gittleson on Jun 8, 2017 10:22:48 AM

Vernon Smith is the Head Strength and Conditioning Coach at Marian University in Indianapolis, Indiana. He has had been a part of 28 Championships, which include 2 National Championships in Football and 2 National Championships in Women's Basketball. Vernon has had an amazing career coaching, but there is something more amazing.... and that is his strength. Vernon Smith squats and deadlifts over 900, benches over 600 and can power clean 500 pounds.

These numbers require pause, yet are really only a reflection into Vernon's ability to move weight. Recently he visited the Pendulum factory in Clare, Michigan. Like all who love training he did not want to miss a weight lifting session as well as was motivated to train on the Pendulum equipment.

Understanding Coach Smith was strong, we took photos so others could get an idea how powerful this man really is. Hopefully the images and the following explanation will give you an idea about one of the strongest men on this planet.

Vernon doesn't use a lifting belt, wraps or a suit. He didn't ask for or require a spotter. The whole workout he did at Rogers Athletic was as casual as if you were to go to the gym with some friends and enjoy their company while you trained and socialized. This statement is important as it reflects how easily he lifts enormous weights without giving his best effort.

Vernon started with a warm-up of some rather large weights (around 400 and 500 pounds) then filled the bar with all the plates he could which was a little over 600 pounds. He easily did a set of 5 repetition deep squats pausing the last movement as if the weight was a little light and he needed to get more out of the set.  Vernon did not breath hard or have to sit down he just unloaded the bar and asked to try the Pendulum Seated Squat Pro. The Seated Squat Pro ended up loaded to 720 pounds where he did a couple sets of 10 with two legs and then some work using one leg at a time.

Following this Coach Smith went to the Pendulum Hip Press, which ended up loaded with the same 720 pounds and he performed two sets of two reps each at a pace of out on a 15 count back on a 30 count to get a real feel for the machine and what it offered.

Now as Vernon Smith casually talked he loaded the Pendulum Squat Pro tried it (800, 900,1000) and kept trying and adding plates until it was set at 1,260 pounds in which he did two sets of 3.

Because Vernon worked out with 600 on the Bench Press the previous day he just lightly trained on the Vertical Chest Press and some of the other Pendulum upper torso machines.

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Someone somewhere may be as strong or stronger than Coach Smith - someone somewhere, some place, maybe!

 

Topics: Announcements, Muscular Strength, Pendulum Hip Press, Pendulum Rack System, Pendulum Seated Squat, Pendulum Vertical Chest Press, Pendulum Squat Pro, World's Strongest Man