00:04 - 00:07This is Brenda the Brooke Bush Institute in this video. I'm going to
00:07 - 00:10show you guys the hardest dumbbell press progression I've ever
00:10 - 00:13come up with I'm gonna have my friend Melissa come out and help me demonstrate the
00:13 - 00:16asymmetrical press now. If
00:16 - 00:19you watch the multi-planer dumbbell, press progression
00:19 - 00:22video, you might have an idea of what
00:22 - 00:23I'm about to show.
00:24 - 00:25Right, so I'm gonna hand Melissa her.
00:26 - 00:29Dumbbells here she's gonna go ahead and get into
00:29 - 00:32good position. Make sure her glutes tight. She's stabilized. She's
00:32 - 00:32drawn in
00:33 - 00:37Now in the multiplayer press video we did transverse
00:36 - 00:39plane 45 degrees and then we did
00:39 - 00:42sagittal what I found when I was messing around
00:42 - 00:45with this myself is that if you do transverse plane
00:45 - 00:48in one arm and sagittal plane in the other it's really
00:48 - 00:49hard.
00:51 - 00:53It's just a really tough progression to do.
00:54 - 00:58And probably fairly functional right? Like it's it's definitely create
00:57 - 01:01some torque force that you have to stabilize right
01:00 - 01:03a rotational force that you have to stabilize for.
01:03 - 01:06You have to move your arms kind of independent, which
01:06 - 01:09is a very important thing to get down for sport.
01:10 - 01:13You're kind of strengthening different motor units
01:13 - 01:15on either side at the same time.
01:16 - 01:20You can imagine your shoulder girdle is having to stabilize in
01:19 - 01:22a fairly unique way. This is a super
01:22 - 01:25challenging progression. Maybe something we
01:25 - 01:29want to keep in our endurance stability programming
01:28 - 01:31right? Maybe not something I would do like in
01:31 - 01:34a in a max strength or maybe even not even a hypertrophy program.
01:34 - 01:37But in that stability endurance phase
01:37 - 01:40where you're doing a little higher reps. I definitely give this a try
01:40 - 01:43and you notice how she's switching back and forth. It takes
01:43 - 01:44some coordination.
01:45 - 01:48Is that hard enough? It doesn't look hard enough for you. Are you
01:48 - 01:48sure?
01:49 - 01:52She's having to think a little bit that cognitive training
01:52 - 01:55while you resistance training is not a bad thing. This
01:55 - 01:58looks way too easy. Let's go ahead and get up for a
01:58 - 02:01second. You know what I'm gonna have her do right. Like let's do
02:01 - 02:02this on a stability ball.
02:03 - 02:07Asymmetric loads on a stability ball. Melissa's
02:06 - 02:08core is gonna have to work overtime.
02:11 - 02:12All right.
02:13 - 02:14Here you go.
02:15 - 02:18Let's see. You just knock out like 24 total
02:18 - 02:19so 12 each way.
02:20 - 02:20Yeah.
02:21 - 02:21Okay.
02:23 - 02:24Let's go back that way.
02:25 - 02:28Make sure there's no weight on your head. Her glutes are nice and tight as
02:28 - 02:31soon as she drops this down. She's gonna feel how
02:31 - 02:34this whole thing wants to move this way. Right? So her her core
02:34 - 02:37has to stabilize really hard and then all of this is going to want to
02:37 - 02:40shift this way. She goes this way make sure that the sagittal plane
02:40 - 02:40one.
02:41 - 02:44Right is elbows really close to the side with your
02:44 - 02:47clients? Because they'll try to cheat and start trying to get here. So they're
02:47 - 02:48a little bit more balanced.
02:50 - 02:50How you doing?
02:51 - 02:53You're starting to sweat a little bit. It's this tough.
02:55 - 02:58Oh, yeah, gotta love to beat up
02:58 - 03:01clients a little bit guys. You have to try this asymmetric, press
03:01 - 03:04I mean try the multiplayer presses first.
03:04 - 03:07Just get used to doing different planes on your dumbbell presses.
03:07 - 03:11But this right here asymmetric, press on a
03:10 - 03:14stability ball has to be the hardest progression I've
03:13 - 03:17ever managed to come up with. How are
03:16 - 03:17you feeling great.
03:18 - 03:18it
03:19 - 03:22Alright guys, if you have any questions or comments, leave them below. I
03:22 - 03:23look forward to hearing from you.