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Asymmetrical Chest Press

Improve your chest workout with this instructional video on the Asymmetrical Chest Press! Learn proper form, posture and how to modify the exercise to your fitness level. Get toned & strengthen your chest muscles today.

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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.

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