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In the wake of Hurricane Irene, I hope you have all regained power who have lost it and are all back home safely after all the delayed flights.  Like everyone else, I stayed home, watched a few movies with Lindsay and began work on my new E-book on the core.  I don’t want to give anything away just yet on what it entails but it’s gon’ rain knowledge bombs!

In other news, I did not sleep Saturaday night because we watched the new thriller, Insidious.  I like to consider myself a movie critic since all I really watch on TV like every is movies (and L.O.S.T. but that ship has sailed) so when I get bugged out when, it means it’s good.  It also didn’t help that Irene’s winds were picking up in the middle of the night and started slamming all our doors.  I think I even prayed a little bit.

In all honesty, I highly recommend checking it out since the plot was fairly original, it kept you guessing, and it will make you suck your thumb in fear.  P.S. did I mention I am not having children or ever sleeping again?  Just saying.

Enough about that, what I really wanted to share with you today is a cool new push-up variation if you have access to a piece of equipment called the VERSUS trainer.  If you have never heard of it, you can check out an interview I did with the creator, Aaron Brooks of Myoforce and Perfect Postures just last week.

In my opinion, pushups are still one of the most efficient upper body exercises. Period.  The problem is that too many guys will toss these aside for the All-Powerful bench press before learning proper technique or even bothering with any of the many variations.

This variation in particular not only offers a huge element of instability but it allows for unilateral (one side at a time) variability.  Basically if your stability is whack then this might be damn near impossible to perform.  The good news is you can regress and work on other variations until you are ready.

Today I am going to share two variations to hammer on both balance and stability bilaterally (two arms) and unilaterally (one arm at a time): The Incline VERSUS Unilateral Push-up and Horizontal VERSUS Unilateral Push-Up.  Both are Intermediate to advanced exercises so be cautious when attempting at home.

These were shot with my new “smart” phone so bear with me until I get my camera back up and running.  The bad news is I can’t figure out how to edit the shots and the quality is so-so but the good news is I can upload straight to Youtube seconds after I shoot.  Ahhh technology.

The Setup

  • Start in the standing position and grasp the handles tightly before getting into position.
  • Alter the difficulty by changing the angle you are positioned in, the more horizontal you are the more difficult the exercise will be.
  • Begin by pressing bilaterally to get a feel for it.
  • Progress to unilateral pressing by keeping your shoulders square and pressing with one arm.
  • NOTE: Always start with your lats and pecs engaged to prevent from losing control.

Why You Should Do It:

The VERSUS incorporates a hyoooge neurological factor to an ordinary push-up since your body has to adapt at every point in the movement because of the pulley system.  If your off in any way, the weakest point is going to stick out like a sore thumb.

That said you really have to use A LOT of core strength to keep your body from rotating.  If your weak on one side, that side is going to bail out which makes this variation crazy (like Charlie Sheen crazy) hard to master.

Key Points To Remember

  • Keep your lats and pecs engaged throughout the entire movement
  • Keep your glutes and core engaged as well
  • Don’t let your shoulders rotate
  • Don’t start with the horizontal version
  • If you master this you can do anything!

That’s all for today, if you have any questions or other extreme push-up variations please share them below.


Written by Steve