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Multi-planer Chest Press

The multi-planer chest press is a great, easy-to-learn exercise that helps increase strength in your chest, shoulders and triceps. Learn how to do this exercise with our step-by-step video, perfect for both beginners and experienced athletes.

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Transcript

00:04 - 00:07This is Brother The brookbush Institute in this video. We're going to
00:07 - 00:10do a multiplayer dumbbell, press not that there's
00:10 - 00:13anything wrong with a transverse plane press but I'd like
00:13 - 00:16to bring a little bit more functional strength back to the weight room
00:16 - 00:19and I have yet to see somebody open a door like this. Excuse
00:19 - 00:20me.
00:22 - 00:25Right, we push things from here on the field. We push things from here.
00:25 - 00:27I'm gonna have Melissa come out. She's gonna help me demonstrate.
00:32 - 00:34You don't see that go ahead and lay down.
00:35 - 00:38All right, guys, this actually ends up being a very challenging progression too.
00:38 - 00:41I think you guys will really enjoy just adding a
00:41 - 00:44little variety to your workouts. This is going to start with the traditional
00:44 - 00:47dumbbell, press she knows how to do this dumbbell, press notice. She's
00:47 - 00:50got good kinetic chain alignment her glutes are
00:50 - 00:53nice and tight to help her stabilize. She's drawn in and of
00:53 - 00:57course, her shoulder blades are moving with the dumbbells. We
00:56 - 00:58don't see her excessively shrugging
00:59 - 01:02but now let's see if we can we can change this up
01:02 - 01:05a little bit. What if she goes at 45 degrees?
01:06 - 01:09All right. So now she's like pushing here, right? So not quite
01:09 - 01:11not quite here not quite here.
01:12 - 01:15Kind of pushing from here which which we do have to do in sport.
01:15 - 01:18We like football or basketball like you
01:18 - 01:21don't always end up in this position. What if I have her
01:21 - 01:24then go. Okay. Let's do sagittal plan presses. So
01:24 - 01:26now your elbows are going to pass right by your sides.
01:27 - 01:30This is really really tough on the shoulder girdle guys.
01:30 - 01:33She had a really hard time when we first started doing this of getting her shoulder
01:33 - 01:36blade to come back with the dumbbell. She
01:36 - 01:39kind of wanted to do this thing, right? It's tough.
01:39 - 01:42And then come back and then we can go transverse plane
01:42 - 01:42again.
01:44 - 01:47Of course, you could do sets of any one of these angles, right?
01:47 - 01:50Like you could do transverse plan, press for 12 and then 45 degree
01:50 - 01:53for 12 and then sagittal plan for 12 or you
01:53 - 01:54could mix it up.
01:55 - 01:57She could do it by my cue so I could go. Okay sagittal plane.
01:59 - 02:02All right. Good back transverse plane.
02:03 - 02:05Good 45 degrees.
02:07 - 02:09good transverse plane
02:11 - 02:12good sagittal plane
02:13 - 02:17Right so we can mix it up a little bit a little bit more functional I
02:16 - 02:19go ahead and take a rest for a second. Now. What
02:19 - 02:22we can do is we can add back some of the other progressions that we've done
02:22 - 02:25with our dumbbell, press maybe things like alternating or unilateral. We'll
02:25 - 02:27go through a little alternating this time. What do you think?
02:28 - 02:30All right, so we'll add just a little bit of an alternating.
02:32 - 02:36We're gonna pretend she actually had 60 seconds rest poor
02:35 - 02:37Melissa gets beaten up in these videos.
02:39 - 02:42Alright, so let's go transverse plane.
02:42 - 02:45All right, right and then left.
02:46 - 02:49All right, wait for my queuing now 45 degrees left.
02:51 - 02:54Good, let's do right transverse plane.
02:55 - 02:57left transverse plane
02:58 - 03:01Good, right, 45 degrees. So you guys
03:01 - 03:04can have some fun with it again. You could do a traditional. Just let's do
03:04 - 03:0645 degrees alternating.
03:08 - 03:11All right, so she could do it just all 45 degrees alternating or
03:11 - 03:14we can mix all sorts of different things up like
03:14 - 03:15she could go sagittal plan, right?
03:17 - 03:19sagittal plane left
03:20 - 03:21sagittal plane both
03:23 - 03:24Oh, yeah, wear it out.
03:26 - 03:27Good go ahead and relax for a second.
03:28 - 03:31All right. Now what we could do is we could go. Well, how do
03:31 - 03:33we normally progress a dumbbell press?
03:34 - 03:36Unless you're gonna need to move that bench out of the way because we're gonna do.
03:37 - 03:40Dumbbell, press on stability ball with
03:40 - 03:43the multiplaner and this alternating.
03:44 - 03:45You ready?
03:47 - 03:48All right.
03:51 - 03:54Here you go. Thank you. All right, make sure
03:54 - 03:57when you roll out you get into like Bridge position. I want really tight glutes
03:57 - 04:00so that you're really stable good backup just a little
04:00 - 04:03bit. So there's no no weight on your head. All right now we'll
04:03 - 04:04start together.
04:05 - 04:08So both transverse plane good both
04:08 - 04:0945 degrees.
04:11 - 04:12both sagittal plane
04:13 - 04:16Now once you go alternate it on the ball, you are really really
04:16 - 04:19upping the difficulty because that ball wants to wobble on
04:19 - 04:20you. So let's go left 45 degrees.
04:22 - 04:26I've noticed I didn't pick one that she was ready for right because
04:25 - 04:28that's that's how Sports works. There's you're not
04:28 - 04:31really ready for anything. So as long as you're keeping a tally of how many you do
04:31 - 04:33of each Let's Do Right sagittal plane?
04:34 - 04:36right left transverse plan
04:37 - 04:38right sagittal plan
04:39 - 04:42All right left sagittal plan.
04:43 - 04:44Good.
04:45 - 04:48Come on, right transverse plane a couple more guys can
04:48 - 04:51see we can have a little fun with it or again. You
04:51 - 04:55could go back to all right, we're gonna do all alternating
04:54 - 04:57in the transverse plan are all alternating in
04:57 - 05:0045 degrees are all alternating in the sagittal plane. You guys
05:00 - 05:03have a lot of options the whole point of this video though.
05:04 - 05:07Is we don't always push here. We were
05:07 - 05:10joking about it in the beginning of the video. If I don't push a door
05:10 - 05:13open like this, we don't high-five like this right like that doesn't happen
05:13 - 05:16most of the time in sport we end up pushing here or here.
05:16 - 05:19It just isn't very functional to
05:19 - 05:22only strengthen here now for bodybuilding and hypertrophy
05:22 - 05:26purposes. Yes, this probably hits the most pectoral
05:25 - 05:28fibers, but for those of us in sport,
05:28 - 05:29are we always looking to hypertrophy?
05:30 - 05:33Oh, man, I don't want to be all huge playing
05:33 - 05:36basketball. Maybe I don't want to be as big
05:36 - 05:39as I possibly can if I'm a wide receiver in
05:39 - 05:42football. I mean, it's important to be muscular, but it might be
05:42 - 05:45more important to have that strength right here so that you
05:45 - 05:48can you can push or or guard yourself against a
05:48 - 05:51Defender who's coming into to body you up. All
05:51 - 05:54right guys, so try these progressions out both on the bench and
05:54 - 05:57the ball, maybe this stays more in your stability endurance phase
05:57 - 06:01but nonetheless, I think you guys are gonna enjoy the
06:02 - 06:04tangible outcomes. You can feel when you get back on the court.

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