Chest Exercises and Pushing Progressions

This course discusses variations, progressions, and regressions of chest exercise selections (a.k.a. chest muscle exercise, push exercise, push workout, push day workout, etc.). This includes variations of common push day exercises such as a push-up, barbell bench press, and dumbbell press; as well as, advanced progressions of a cable press, push-pull exercise, asymmetrical push exercise, and other upper-body compound exercise selections (a.k.a. multi-joint push exercises). This course on push exercises also includes cues for a better starting position, the ideal position for scapula mechanics (shoulder blade), and cues for improving shoulder position during exercises like the barbell bench press.

Additionally, this course covers the functional anatomy of exercises for a push day workout, including the contribution of chest muscles (e.g. upper chest = clavicular head of the pectoralis major), shoulder muscles (e.g. deltoid and rotator cuff), scapula muscles (e.g. pectoralis minor), arm muscles (e.g. triceps brachii), and core muscles (e.g. transverse abdominis). More advanced anatomical considerations include the contribution of core subsystems (e.g. anterior oblique subsystem ) and the use of pushing during neuromuscular re-education (a.k.a. integration exercises - pushing with leg routines). Further, this course is built from a systematic research review, pre-approved for credits toward the Certified Personal Trainer (CPT) Certification, and pre-approved for continuing education credits for movement professionals (personal trainers, fitness instructors, physical therapists, athletic trainers, massage therapists, chiropractors, occupational therapists, etc.).

We hope this course inspires the inclusion and progression of pushing and "chest" exercises for all goals in fitness, performance, and physical rehabilitation; for example, increasing upper chest muscle mass, strength when pushing a defender out of position, and/or anterior oblique subsystem integration during corrective exercise programs. Of course, any weight training workout plan should also be balanced with a pull day, leg day, and other supplemental workout components specific to the desired goal. Recommendations for push day reps, sets, weight, and a sample program can be found below.

Additional Progression Courses:

Strength Progressions

• Chest Exercise and Pushing Progressions
• Back Exercise and Pulling Progressions
• Shoulder Exercise and Pressing Progressions
• Leg Exercise and Triple Extension Progressions
• Deadlift Exercise Progressions
• Total Body Exercise and Integrated Progressions

Core Progressions

• Quadruped and Progressions
• Plank and Side Plank Progressions
• Glute Bridge and Progressions
• Wood Chop Exercise Progressions

Power Progressions

• Power Training: Upper Body and Total Body Exercise
• Power Training: Lower Body Exercise

Sample Progression: Bench Press and Dumbbell Press

All variations:

• Most variations can be done in the sagittal plane for those exhibiting signs of Upper Body Dysfunction (UBD) , and progress to the horizontal plane and incline variations.

1. Bench Press
2. Bench Press with Unstable Load
3. Dumbbell Press
4. Alternating Dumbbell Press
5. Unilateral Dumbbell Press
6. Multi-planer Dumbbell Press
7. Asymmetrical Dumbbell Press
8. Dumbbell Press on Ball
9. Alternating Dumbbell Press on Ball
10. Unilateral Dumbbell Press on Ball
11. Multi-planer Dumbbell Press on Ball
12. Asymmetrical Dumbbell Press on Ball

Sample Program

Routine 1 (Month 1)

Goal: Upper Body Hypertrophy (Strength/Stability Supersets)

Acute Variables:

• Load/Weight: Moderate (75-90% 1-RM)/Light (60-75% 1-RM)
• Reps/set: 6-12/6-12
• Sets/exercise (or circuits): 1-5 circuits
• Rest between exercises: 30 seconds
• Rest between sets: 3 minutes (alternatively, can be performed in a circuit)
• Training time: 20 – 60 minutes (excluding warm-up).

Strength/Stability Super-sets Routine:

• Chest: Incline Bench Press and Asymmetrical Dumbbell Press on Ball
• Back: Kneeling Cable Pull Down and Rope Row
• Shoulders: Curl & Press and Single Leg Unilateral Abduction with External Rotation

Routine 2 (Month 2)

Acute Variables:

• Goal: Upper Body Max Strength
• Load/Weight: Heavy (> 85% of 1-RM)
• Reps/set: 1-5 reps
• Sets/exercise (circuits): 3-6 circuits
• Rest between exercises: 60 seconds (note, exercise performed in circuit)
• Training Time: 20 – 45 minutes (excluding warm-up).

Max Strength Circuit Routine:

• Chest: Bench Press
• Back: Seated Row
• Shoulders: Dumbbell Press
• Active Rest (corrective/mobility not appropriate): Standing Band ITYs

Caption: An asymmetrical chest press