Chest Exercises and Pushing Progressions

Evidence-based Chest Exercise Recommendations:

This course explores variations, progressions, and regressions of chest exercises (also known as chest muscle exercises, push exercises, or push day workouts). Develop strength, power, hypertrophy, and improve movement quality and function with this comprehensive course on push exercise programming. From foundational movements like the push-up and bench press to advanced variations such as suspension push-ups and asymmetrical dumbbell press, this course offers a systematic approach to progressing chest exercises. This course also explores the kinesiology of pressing movement patterns, functional anatomy, form, and progressions for fitness, sports performance, and rehabilitation professionals. Built from a comprehensive systematic research review and pre-approved for continuing education credits, this course provides the accuracy and course approvals needed for the best professionals in the industry.

• Progressive Push Day Programming: Explore a comprehensive list of progressions and regressions of pushing exercises (with videos of each variation); from regressions with stable surfaces and loads (e.g., kneeling push-ups and bench press) to advanced variations like stability ball dumbbell press, chaos push-ups, and more.
• Kinesiology and Functional Anatomy: Gain a detailed understanding of the anatomy of pushing exercises, 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).
• Form and Technique Optimization: This course includes a list of common form issues and recommendations for improving alignment. Further, all videos include detailed descriptions of form, technique, and tips for performing each variation.
• Evidence-Based Programming Recommendations: This course includes exercise recommendations, including reps, sets, weight selection, and a sample routine, all refined with comprehensive systematic research reviews.

Frequently Asked Questions (FAQs):

What are the 5 best exercises for the chest (pectoralis major)?

• The best exercise is the most difficult exercise you can perform without reducing force (load x velocity). This will vary based on strength and ability.

When should I progress my chest exercises?

• You should progress the exercise when you can perform the desired number of reps with good form.

When should I lift more weight?

• If your goal is hypertrophy or strength, increase the weight when you can perform more than 8-12 reps of your current weight with good form.

How many chest exercises should I include in a single workout?

• For optimal chest development, it's recommended to perform 1 to 2 chest exercises per session, with a total of 1 to 4 sets. More than 4 sets per muscle group is unlikely to result in additional benefits.

How can I tell if my chest workout is effective?

• Performance Improvements: Increases in load, reps, or total work (load x work x sets) are good indicators of improvement, and gradual improvements in performance over time are strong indicators of an effective training regimen.
• Muscle Soreness: Feeling delayed onset muscle soreness (DOMS) for 24-48 hours following increases in exercise intensity is a good sign that the increase in intensity was sufficient and effective.
• Visible Muscle Development: Although observing increased muscle definition and size in the chest area may not be a scientifically reliable method, it is a personally gratifying way to monitor progress.

Pre-approved Credits for:

• Certified Personal Trainer (CPT) Certification

Pre-approved for Continuing Education Credits for:

• Athletic Trainers
• Chiropractors
• Group Exercise Instructors
• Massage Therapists
• Occupational Therapists - Intermediate
• Personal Trainers
• Physical Therapists
• Physical Therapy Assistants
• Physiotherapists

This course includes:

• AI Tutor
• Study Guide
• Text and Illustrations
• Audio Voice-over
• Research Review
• Technique Videos
• Sample Routine
• Practice Exam
• Pre-approved 1 Credit Final Exam

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

Caption: An asymmetrical chest press

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