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Bench Press Intensity

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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?

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

Improving Bench Press Testing

Maximum barbell bench press repetition testing is used in sports to look at and compare or predict the strength of athletes. Athletes are commonly tested at particular standard weight such as 95, 115, 135, 185, 225, 275, 315 or a percentage of their body weight such as 1/2 or 1/3. In some procedures once a test is completed the athlete is given a particular rest interval and asked to repeat a test again to solidify results.

Tyler1-web-resized-600.gifIn scientific studies it is unequivocal that task-specific strength training produces the best task-specific results. In other words, if you are testing for maximum repetitions at 225 pounds on a bench press then practicing with the exact poundage will produce the best results.  Tyler Hobson, the inventor of Pendulum knew that by using modern technology he could replicate the strength curve of a barbell bench press and improve upon the movement.

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Tyler built the Pendulum Vertical Chest Press so that if you did the exact bench press routine on the Vertical Chest you would be able to achieve approximately the same number of repetitions when tested with a barbell. Hobson then added S.E.T. 'Set Extension Technology', to be able to do drop sets, effect ranges of motion (ie. accelerating the bar off the chest, locking out) and added independent work arms for strength deficits so neither arm would be favored during training.

Pendulum_Vertical_Chest_Press1.jpgThe Vertical Chest Press has lived up to Tyler's expectations and proved the value of using a high tech training device. If you want to test well on a barbell bench press try using the Pendulum Vertical Chest Press, but do not be surprised when you surpass your expectations to Get Strong.

Topics: Pendulum Vertical Chest Press, Muscular Strength

The University Of Maryland

The University of Maryland installs Pendulum Machines to Get Strong.

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 Pendulum Machines getting ready to leave the factory

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Pendulum Neck Machines arrive at the University of Maryland

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The Pendulum Reverse Glute/Ham

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The Pendulum Vertical Chest Press and Pit Sharks

Topics: Pendulum Seated Squat, Pendulum Reverse Glute/Ham, Pendulum 5 Way Neck, Pit Shark, Pendulum 4 Way Neck, Pendulum Hip Press, Pendulum Squat Pro, Pendulum Vertical Chest Press

NSCA Coaches Conference

This year's National Strength and Conditioning Coaches Conference was located in San Antonio, Texas. Strength coaches, personal trainers, physical therapists, athletic trainers and others stopped by the Pendulum booth to Get Strong.

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Topics: Pendulum 5 Way Neck, Pendulum 4 Way Neck, Pendulum Shoulder/Incline, Pendulum Rack System, Pendulum Hip Press, Pendulum 3 Way Row, Pendulum Squat Pro, Pendulum Vertical Chest Press

The Chest Press

Doing a chest press or a barbell bench press requires the lifter to externally rotate the humerus bone as or before the weight is lowered. An internally rotated humerus on the decent of the bar historically has led to shoulder injuries. The Pendulum Vertical Chest Press handles were designed so that each time a lifters grasps the bar the upper arm is in the appropriate position, even if you raise your elbows vertically.

The Pendulum Chest Press is an exceptional chest and anterior shoulder developer. Several of it's features make it a better tool for rehabilitation than dumbbells or barbells. The Pendulum S.E.T. system allows for shortening or lengthening the range of motion based on postoperative restraints. In the beginning stages of rehab by raising the seat height the lifter can perform a decline chest press that has the necessary shoulder forgiveness. Once the shoulder joint is ready for high stress the trainer or lifter simply lowers the seat and the anterior portion of the deltoid is directly targeted. 

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Decline Chest Press

Topics: Pendulum Vertical Chest Press

Pendulum MX4

The Pendulum MX4 Modular Training System is a remarkable training tool that can be adjusted for athletes with many types of training limitations.

The people at Rogers Athletic strongly believe that quality exercise devices should not be limited to any particular group.  Tyler Hobson along with engineer Ken Staton and the Rogers Group developed an extensible strength training system with the exact strength curves and  the same smooth feel as the free standing equipment in their Pendulum line.  They also included a motorized pulley system so an athlete in a seated position can adjust the range of motion with the push of a button.

 



Making the perfect fit 

Warrior Fitness

Train on the MX4 to Get Strong.

Topics: Pendulum Shoulder/Incline, Pendulum 3 Way Row, Pendulum Vertical Chest Press, Pendulum MX4

Pendulum Equipment

Tyler Hobson,designer of Pendulum for Rogers Athletic, checks out the Pendulum Equipment at the Mississippi State University weight training facility.

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Pendulum Rack with Pit Shark

Dual Pit Shark

The Pendulum Rack System with two clip on Pit sharks will Get you and keep you Strong.

 

Topics: Pendulum Seated Squat, Pendulum 5 Way Neck, Pendulum Shoulder/Incline, Pendulum Rack System, Pendulum Hip Press, Pendulum 3 Way Row, Pendulum Pulldown, Pendulum Squat Pro, Pendulum Vertical Chest Press

The Vertical Chest Press

The Pendulum Vertical Chest Press is a unique machine.  An athlete who trains exclusively on the Vertical Chest will achieve the same results or better than a free weight bench press. Assistive devices like repboards and bench press boards are totally unnecessary. The Pendulum has built in range limiters (set extension technology) that quickly can be changed to do drop sets or limit the range of motion.

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To elicit shoulder relief and isolate the chest, particularly for rehabilitation just raise the seat height up several notches. To maximize anterior shoulder power line the upper arm parallel with the work arm of the machine as shown in the upper photo.

Chest Press

Independent work arms correct strength deficits allowing the athlete to augment their training by exercising one limb at a time.  If you want tremendous chest power, Get Strong on the Vertical Chest Press.

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Bench Press Machine

Topics: Pendulum Vertical Chest Press, Muscular Strength

Pendulum Machines Are Built For All Seasons

Pendulum Machines are Built for all Seasons.

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First Generation Pendulum Vertical Chest Press

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All-Pro Jake Long

2nd Generation Pendulum Vertical Chest Press

Topics: Announcements, Pendulum Vertical Chest Press