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Chest strength training exercises - best progressions for bench press, barbell press, dumbbell press, push-ups, bands, cables, and bodyweight. Chest movements for endurance, stability, hypertrophy, and strength, and a sample routine. 

Chest Exercises and Pushing Progressions

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Brookbush Institute

I have almost completed my CPT certification and am half-way through the Human Movement certification to inform my massage practice. The different modalities of reading, watching audiovisual materials, and attending live or recorded webinars have been important to my learning style and for review.

Brookbush Institute has the most detailed, specific and effective tools for online learning for movement and/or bodywork professionals. I love the combination of the videos as well as the text available online.

I recently completed the CPT course. It was demanding yet practical. I would highly recommend it for anyone wanting an education about human movement.

I have my personal trainer certificate through here and am almost finished my human movement specialist certification. Overall, the education that Brookbush has packaged together for clinicians and trainers is invaluable. I am a physio assistant so coming from more of a rehab background I appreciate that this education has been beneficial both as a trainer and in a rehab setting. I love that I have been able to do all learning at my own pace and able to work around my schedule. Thank you for setting up this platform! Highly recommend :)

I have been a massage therapist for 10 yrs and I feel like all the “pieces” I’ve learned throughout the yrs have been put into place and can see the full picture. I am also a member to tons of great content since I love to learn! I plan to get my CPT through them as well.

I have been following Brent Brookbush for nearly a decade- back when I was a personal Trainer and now as a Physical Therapist. BBI is an incredible resource for any movement nerds and corrective exercise specialists! The information is thorough with multiple real world applications. I am looking forward to an in-person Manual Therapist course the second they do one a little bit closer to Virginia ;)

I have taken both the Human Movement Specialist and Certified Personal Trainer certificate programs and have found the value in understanding the how and ways the body moves and functions and from evidence, non-biased, outcome, conceptual, theoretical, and practical approach to helping my clients/patients look better, feel better, and move better.

Over the last years I've returned time and again to Brookbush Institute for stellar coursework as I've worked toward a Human Movement Specialist certification. (I'm currently ACE CPT, and in training with Anatomy Trains for Structural Integration Manual Therapy.) Every Brookbush Institute module is fantastic and each one includes detailed informational videos, written descriptions of how to-do, and, more importantly, why to-do!

I am a 70 yr old chiropractor and no other healthcare provider was able to come up with an exercise protocol particular to my structural and balances and muscle deficits and keep me in the game. And as for continuing education on human skeletal movement, the website is phenomenal full of great exercises for particular mechanical dysfunction.

The H.M.S. is the most valuable certificate I have earned and was a fraction of the the cost of my others. Define the best bang for your buck!

Brookbush is the most efficient Personal Training Certification I have ever come across. All the lessons are well thought out and very straight to the point.

I am getting my Master's degree in Kinesiology, and I would like to say that I have benefited greatly from the rich, comprehensive, well-documented scientific content of Brookbush Institute that links theory to practical applications. Proudly I've got my CPT certificate, and I am on my way to get my HMS certificate.

Having courses count towards different certifications makes it so users can transition seamlessly from one certification to another. In my case, going from earning the BI CPT to earning the BI HMS was an easy decision and I am proud to have earned both certifications. I have also had the pleasure of going to a Live HMS workshop that was well taught by Instructor Boettcher and that was excellent to see how the methods and techniques are implemented.



I have been a member of BBI for years and every course I have taken has been incredibly informative. I learn more from these courses than I do at local CEU courses for my PTA license. I also earned my CPT and HMS certifications through the platform. It was so convenient and the content was top notch! Forever member.

We learn principles in academia, we learn cool new modalities via whatever specialty certification, but BBI really concentrates on the nuances of passive treatment and they do a fantastic job. The format in which BBI instructs soft tissue specialists (DPTs, Chiros, ATs) like myself feels like almost like an apprenticeship. You get a thoroughly detailed explanation of the “why’s”, and a visual comprehension of how to apply. Personally, I believe application is where the good and the great are distinguished.

Brookbush has been incredibly helpful since I was in massage school and now as I’m in my career! I run my own practice and it gives me the resources I need to not only improve what I already know, but also help me navigate better, more efficient ways of treatment.

Totally loving the convenience and affordability of this program with my crazy lifestyle! I feel like I am getting a quality education without a massive cost! My favorite part is the videos I can watch in the courses. I learn so much better that way. Once I really spent more time on the site, I figured out how to maneuver around a lot better! I enjoy the sense of humor, as well as the easy explanation, and short tests. And if I am really tired, I can have the computer read me the lessons. 😁

Challenging concepts are explained in very understandable terms without dumbing down the material, and I find this program to be superior in quality to other personal training programs.

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Certified Personal Trainer

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. 

) 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 

 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.

Shoulder Exercise and Pressing Progressions

Leg Exercise and Triple Extension Progressions

Total Body Exercise and Integrated Progressions

Power Training: Upper Body and Total Body Exercise

Sample Progression: Bench Press and Dumbbell Press

Most variations can be done in the sagittal plane for those exhibiting signs of

, and progress to the horizontal plane and incline variations.

Goal: Upper Body Hypertrophy (Strength/Stability Supersets)

Moderate (75-90% 1-RM)/Light (60-75% 1-RM)

 3 minutes (alternatively, can be performed in a circuit)

Single Leg Unilateral Abduction with External Rotation

60 seconds (note, exercise performed in circuit)

Active Rest (corrective/mobility not appropriate):

Dr. Brent Brookbush demonstrating an asymmetrical chest press exercise

Course Description: Chest Exercises and Pushing Progressions

Brookbush Institute Study Guide: Chest Progressions

Study Guide: Chest Press Progressions

For a comprehensive review of unstable load and surface training:

Relative flexibility progressions are general guidelines for exercise selection that can be used while correcting postural dysfunction/movement impairment. Individuals exhibiting signs of 

 may reduce the chance of compensation by integrating chest/pushing patterns in the following order:

Back-supported chest/pushing progressions place less stress on core musculature; however, standing and push-up progressions require significant 

 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 

 which may be beneficial for reducing compensation and improving recruitment patterns.

Kinesiology

Note the pectoralis major muscle location on the sternum and clavicle, inserting into the humerus

Introduction

The Push-up on Stable and Unstable Surfaces

Dr. Brookbush instructs Melissa Ruiz on how to regress a stability ball push-up.

Chest Press on Stable and Unstable Surfaces

Dumbbell chest press on a bench

Research Summary: Push-ups, barbell and chest press

Research Summary

Research Corner

Stability Progressions

The chest press/push-up progressions discussed below are built upon several "general progressions" that can be applied to any exercise. In this course, these progressions were applied to the movement pattern in conjunction with the relative flexibility progression and then edited based on feasibility and effectiveness.

Head, Torso, and Scapula Neutral

Band-resisted Push-up

Bodyweight Push-ups

Suspension Push-up

Suspension Weight-transfer Push-up

Chaos Push Up

Stability Ball Push-ups

Videos, Form and Progressions

, and progressed to the horizontal plane and incline variations.

Staggered Stance - Standing Cable/Band Chest Press

Staggered Stance - Standing Alternating Cable/Band Chest Press

Staggered Stance - Standing Unilateral Cable/Band Chest Press

Feet Hip Width - Standing Cable/Band Chest Press

Feet Hip Width - Standing Alternating Cable/Band Chest Press

Feet Hip Width - Standing Unilateral Chest/Band Press

Single-Leg - Standing Cable/Band Chest Press

Single-Leg - Standing Alternating Cable/Band Chest Press

Single-Leg - Standing Unilateral Cable/Band Chest Press

Unstable Single Leg - Standing Cable/Band Chest Press

Unstable Single Leg - Standing Alternating Cable/Band Chest Press

Unstable Single Leg - Standing Unilateral Cable/Band Chest Press

Opposing Chest Press/Row Combo - This is likely a better core strength exercise than chest or back, but an interesting movement pattern to train either way.

Bench Press

Dumbbell Press

Stability Ball Dumbbell Press

Multi-planer Chest Press

Asymmetrical Dumbbell Press

Standing Cable/Band Chest Press

Push/Pull Combo

Chest Press Progression and Videos

de Araujo, R. C., Piraua, A. L. T., Beltrao, N. B. and Pitangui, A. C. R. (2018) Activity of periscapular muscles and its correlation with external oblique during push-up: does scapular dyskinesis change the electromyographic response?

Park, S. Y. and Yoo, W. G. (2011) Differential activation of parts of the serratus anterior muscle during push-up variations on stable and unstable bases of support.

 Journal of Electromyography and Kinesiology, 21, 861-867

Gioftsos, G., Arvanitidis, M., Tsimouris, D., Kanellopoulos, A., Paras, G., Trigkas, P. and Sakellari, V. (2016) EMG activity of the serratus anterior and trapezius muscles during different phases of the push-up plus exercise on different support surfaces and different hand positions.

 The Journal of Physical Therapy Science, 28, 2114-2118

McGill, S. M., Cannon, J. and Andersen, J. T. (2014) Analysis of pushing exercises: muscle activity and spine load while contrasting techniques on stable surfaces with a labile suspension strap training system.

 Journal of Strength and Conditioning, 28

Harris, S., Ruffin, E., Brewer, W. and Ortiz, A. (2017) Muscle activation patterns during suspension training exercises. International Journal of Sports Physical Therapy, 12(1), 42-52.

Snarr, R. and Esco, M. R. (2013) Electromyographic comparison of traditional and suspension push-ups. Journal of Human Kinetics, 39, 75-83

Borreani, S., Calatayud, J., Colado, J. C., Moya-Najera, D., Triplett, N. T. and Martin, F. (2015) Muscle activation during push-ups performed under stable and unstable conditions.

 Journal of Exercise Science and Fitness, 13 

Calatayud, J., Borreani, S., Colado, J. C., Martin, F. and Rogers, M. E. (2014) Muscle activity levels in upper-body push exercises with different loads and stability conditions.

Torres, R. J. B., Piraua, A. L. T., Nacimento, V. Y. S., dos Santos, P. S., Beltrao, N. B., de Oliveira, V. M. A., Pitangui, A. C. R. and de Araujo, R. C. (2016) Shoulder muscle activation levels during the push-up plus exercise on stable and unstable surfaces.

 Journal of Sport Rehabilitation, doi: 10.1123/jsr.2016-0050

de Araujo, R. C., Nascimento, V. Y. S., Torres, R. J. B., Behm, D. and Ptinagui, C. R. (2019) Can the use of unstable surfaces and instruction for conscious abdominal contraction increase the EMG activity of the periscapular muscles during the dynamic push-up?

 Journal of Sport Rehabilitation, doi: 10.1123/jsr.2018-0165

Seo, S. H., Jeon, I. H., Cho, Y. H., Lee, H. G., Hwang, Y. T. and Jang, J. H. (2013) Surface EMG during the push-up plus exercise on a stable support or swiss ball: scapular stabilizer muscle exercise. Journal of Physical Therapy Science, 25(7), 833-837

Lehman, G. J., MacMillan, B., MacIntyre, I., Chivers, M., & Fluter, M. (2006). Shoulder muscle EMG activity during push up variations on and off a Swiss ball. Dynamic Medicine, 5(1), 7.

Lehman, G. J., Gilas, D., & Patel, U. (2008). An unstable support surface does not increase scapulothoracic stabilizing muscle activity during push up and push up plus exercises.

Beach, T. A. C., Howarth, S. J. and Callaghan, J. P. (2008) Muscular contribution to low-back loading and stiffness during standard and suspended push-ups.

Maeo, S., Chou, T., Yamamoto, M. and Kanehisa, H. (2014) Muscular activities during sling- and ground-based push-up exercise. BMC Research Notes, 7, 192-198

The Chest Press Exercise on Stable and Unstable Surfaces

Campbell, B. M., Kutz, M. R., Morgan, A. L., Fullenkamp, A. M. and Ballenger, R. (2014) An evaluation of upper-body muscle activation during coupled and uncoupled instability resistance training.

 Journal of Strength and Conditioning Research, 28

Saeterbakken, A. H. and Fimland, M. S. (2013) Electromyographic activity and 6RM strength in bench press on stable and unstable surfaces.

 Journal of Strength and Conditioning Research, 27

Goodman, C. A., Pearce, A. J., Nicholes, C. J., Gatt, B. M. and Fairweather, I. H. (2008) No difference in 1RM strength and muscle activation during the barbell chest press on a stable and unstable surface.

 Journal of Strength and Conditioning Research, 88-94

Norwood, J., Anderson, G. S., Gaetz, M. and Twist, P. (2007) Electromyographic activity of the trunk stabilizers during stable and unstable bench press.

 Journal of Strength and Conditioning Research, 21

Uribe, B. P., Coburn, J. W., Brown, L. E., Judelson, D. A., Khamoui, A. V. and Nguyen, D. (2010) Muscle activation when performing the chest press and shoulder press on a stable bench vs. a Swiss ball.

 The Journal of Strength and Conditioning Research, 24

Lehman, G. J., Gordon, T., Langley, J., Pemrose, P. and Tregaskis, S. (2005) Replacing a Swiss ball for an exercise bench causes variable changes in trunk muscle activity during limb strength exercises.

Marshall, P. W. M. and Murphy, B. A. (2006) Increased deltoid and abdominal muscle activity during Swiss ball bench press.

 Journal of Strength and Conditioning Research, 20

Dunnick, D. D., Brown, L. E., Coburn, J. W., Lynn, S. K. and Barillas, S. R. (2015) Bench press upper-body muscle activation between stable and unstable loads.

 The Journal of Strength and Conditioning Research, 29

Lawrence, M. A., Ostrowski, S. J., Leib, D. J. and Carlson, L. A. (2018) Effect of unstable loads on stabilizing muscles and bar motion during the bench press.

 Journal of Strength and Conditioning Research,

Ostrowski, S. J., Carlson, L. A. and Lawrence, M. A. (2017) Effect of an unstable load on primary and stabilizing muscles during the bench press.

 The Journal of Strength and Conditioning Research, 31

Lawrence, M. A., Leib, D. J., Ostrowski, S. J. and Carlson, L. A. (2017) Nonlinear analysis of an unstable bench press bar path and muscle activation.

 Journal of Strength and Conditioning, 31

(101) Scovazzo, M. L., Browne, A., Pink, M., Jobe, F. W., & Kerrigan, J. (1991). The painful shoulder during freestyle swimming: an electromyographic cinematographic analysis of twelve muscles.

Bibliography

Questions, comments, and criticisms are welcomed and encouraged

Chest Exercises and Pushing Progressions

Related Courses:

Course Description: Chest Exercises and Pushing Progressions

Study Guide: Chest Press Progressions

Introduction
1 Sub Section

Research Corner
3 Sub Sections

Stability Progressions

Videos, Form and Progressions
7 Sub Sections

Chest Press Progression and Videos
7 Sub Sections

Bibliography

Related Courses:

Comments

Guest

Chest Exercises and Pushing Progressions

Related Courses:

Course Description: Chest Exercises and Pushing Progressions

Study Guide: Chest Press Progressions

Introduction1 Sub Section

Research Corner3 Sub Sections

Stability Progressions

Videos, Form and Progressions7 Sub Sections

Chest Press Progression and Videos7 Sub Sections

Bibliography

Related Courses:

Comments

Guest

Introduction
1 Sub Section

Research Corner
3 Sub Sections

Videos, Form and Progressions
7 Sub Sections

Chest Press Progression and Videos
7 Sub Sections