0:02 This is Brent, President of B2C Fitness, and we're working on our chest resistance 0:07 training. In this video we're going to do a progression from a video we did 0:10 previously; we did a dumbbell chest press. Now, in that video we used a bench and 0:14 then we went through our neural continuum of bilateral, alternating, and unilateral. 0:19 In this video we're going to take those progressions a step farther by taking 0:24 that nice stable base of a bench, removing it, and replacing it with the 0:28 unstable environment of a stability ball. So I'm going to have my friend Laura come out and help 0:33 me demonstrate this exercise. I'm going to go ahead and have her sit on this ball. First 0:39 mistake that people make is usually they try to get into a position without the 0:43 dumbbells, make sure you have your dumbbells. Roll out to a position like 0:48 you're doing a ball bridge, which is our first queuing. I'm going to make 0:52 sure that she's in line with her kinetic chain checkpoints: feet, knees, hips, and 0:58 shoulders are straight. Most of the weight is 1:04 centered between her shoulder blades, so it's on her upper back. Just like our 1:09 ball bridge her glutes should be squeezed like she's got a dollar bill between her 1:14 cheeks. We want her hips nice and stable, as well as drawn in at the belly button, 1:19 so that her spine is nice and stable. From there it's just a chest press. So 1:25 I'm going to have Laura go ahead and push up into our chest press. Notice her 1:29 shoulders are nice and stable, down and back, and as she pushes up she's 1:33 going into protraction, but keeping her shoulders depressed. Laura is doing a 1:38 great job. Now if she had a little bit of upper-body dysfunction I could go to a 1:43 sagittal plane press. So Laura's going to drop those weights close to her 1:49 rib cage, and then she's going to push up, just like she'd push open a door. So 1:53 she comes to here, and then pushes up. What that does is it maintains a little 1:58 bit more space between the humeral head and the acromion shelf, so if she has any 2:04 sort of biceps or superspinatis tendonitis, we're maintaining enough room 2:08 that we don't continue that inflammatory process. Now, of course, Laura's upper body 2:14 dysfunction is almost non-existent. She has great upper body extensibility 2:19 and neuromuscular control, so we can go back to our traditional transverse plane 2:24 chest press. Of course, the advantage of being in a transverse plane press, we get a lot 2:28 more pec fibers involved, a lot more motor unit recruitment from our 2:33 pectoralis major. She's looking good as far as this progression goes, so I might 2:38 go ahead and step it up a notch by having her go alternating. Now, in an 2:44 alternating press we create a torque force that is trying to flip Laura over. 2:49 Which means all of this, that glutes tight thing, all of a sudden becomes really hard. 2:54 That abs tight or that drawn in thing, becomes really really hard because the 2:59 weight is trying to spin or over. She's doing a great job. You might have to 3:04 queue somebody to keep their forearms straight up. One thing people like to do 3:07 in the alternating press is either collapse on one side to try to keep that 3:11 weight centered, we want to keep them out here, as well as the arm that's straight 3:14 they like to pivot it out. We're going to try to challenge them and make them get 3:18 here, so forearms perpendicular to the floor. Great, and Laura's even got this 3:25 down. So what I might do with Laura is go ahead and take one dumbbell away, 3:30 and now she doesn't even have a counterbalance. Now 3:37 all this torque force that's created to try to flip her over just increased a whole 3:40 bunch more, so she's got to get even tighter here, draw-in even more here. Now, I 3:45 have seen a very creative progression that I'm going to warn against. I have seen 3:51 some people try to perform an incline ball chest press, and although 3:56 that makes a lot of sense in the chest, - let's go ahead and demonstrate this, 3:59 I'm going to go ahead and give you two dumbbells back - they drop down 4:03 here, almost sit down on their heels. Although this is an incline chest 4:07 press, it is very creative, what's going on here I'm not okay with. 4:14 All of a sudden her glutes have to literally disengage to get her down 4:18 in that position which means her spine is no longer all that stable. Although she 4:21 might be able to draw-in, this is not the motor pattern I want to reinforce. If we're 4:28 going to do it instable, or unstable incline press, I might just have her 4:34 just do a standing cable chest press, or something different than this, because 4:37 this is just not a position I want to reinforce. Let's see those dumbbels. 4:45 So, the last thing I will mention for this particular exercise is this is a 4:50 stability exercise, which means we're going to use this progression when Laura 4:55 is doing her stability endurance training. I'm not going to use this 4:58 during her strength training. This isn't something I'm going to give her really 5:01 heavy dumbbells for, where she's going to be doing 12 reps or less. I'm going to throw 5:05 this at her when the weights are a little lighter, the rep range is a little 5:08 higher, and my goal is going to be increased neuromuscular control. I hope 5:13 you appreciate the video, the form queues, all the progressions we went through. 5:17 Big thank you to Laura. I hope you guys have fun with this.
