Chest/Pushing Progressions:

By Brent Brookbush, DPT, PT, COMT, MS, PES, CES, CSCS, ACSM H/FS

Introduction

For a comprehensive review of unstable load and surface training:

 

Relative Flexibility Progression:

Relative flexibility progressions are general guidelines for exercise selection that can be used while correcting postural dysfunction/movement impairment. Individuals exhibiting signs of Upper Body Dysfunction (UBD) may reduce the chance of compensation by integrating pushing movement patterns in the following order:

  1. Sagittal plane press
  2. Horizontal plane press
  3. Incline Press

Subsystems Recruited:

Back supported chest/pushing progressions places less stress on core musculature; however, standing and push-up progressions require significant ISS and AOS recruitment. As many individuals are AOS dominant it may be wise to start with back supported progressions; pushing through the floor, as if doing a bridge. Pushing through the floor may increase recruitment of the Posterior Oblique Subsystem (POS), which may be beneficial for reducing compensation and improving recruitment patterns.

 

Kinesiology:

Shoulder Horizontal Adduction (Horizontal Flexion)

Shoulder Flexion (Sagittal Plane Variations)