 Hello everybody, I'm Lance Coyke. Today we're gonna talk about a brutal push-up variation. It's the static dynamic push-up. So static means I'm kind of holding a position and dynamic means I'm moving through a position. So it's kind of the combination of the two. It's basically a pause push-up with normal push-ups. I'm not looking forward to it so I'm trying to think of more words to explain. So basically I'm gonna come down, I'm gonna hold maybe five seconds, maybe eight seconds, maybe 15 seconds in the bottom of the push-up, not with my body on the ground, but in the bottom of the push-up. Oh God, and then I'm gonna do probably two reps and then I'm gonna come back down and I'm gonna hold. So that bottom position, even though it's a working position, it becomes your resting position for this exercise. And you kind of just go until you can't anymore. This puts a lot of demand on your energy-making parts of your muscles. It makes your body pretty good at clearing out the byproducts that make you kind of nauseous. And here's what it looks like. So I'm gonna set up the same way. Tuck my hips, push my neck away from the ground. I'm gonna hang on to that, come on down. I'm gonna do just two and then hold. Keep breathing and then two and hold and two. And I gotta give up, I've done too many videos. That's the idea, you're gonna throw on quite a bit of reps. My buddy and I, so I got this method in a push-up and not in a push-up, in a bench press from Joel Jamison's Ultimate MMA Conditioning book and my buddy and I did it with a dumbbell bench press. For a working set of five, I might do hundreds, but I did, I think, 30s for this and it just crushed me. We did it, I think, for 15 minutes straight, but we weren't holding it at the bottom. We had to just, it was kind of like resting. It was pretty passive. I would recommend keeping it kind of active because then you're maintaining a good position and you're training the fatigue resistance in those good positions rather than just resting on your joints, so to speak. That is the static dynamic push-up. I would, you know, I'd recommend you do it as long as you can. Try to shoot for, I mean, a really good target is probably 10 sets of those doubles. Good luck.