Name: Asymmetrical Chest Press
Uploaded: 2023-04-23T07:03:46.000Z
Duration: 3 min 34 s

English captions

https://stream.mux.com/E678qjaTdVhPB5RVwgpbfL8kELKLttDCD46KFCsqylQ.m3u8

Learn how to properly perform this innovative exercise from the Brookbush Institute, the asymmetrical chest press. This evidence-based video offers detailed guidance on form, posture, and exercise modifications (progressions and regressions). Build strength, improve stability and coordination, and enhance chest and shoulder development with expert coaching to prevent injury and maximize results. Perfect for athletes, fitness enthusiasts, and rehabilitation clients looking to optimize upper body strength, performance, and stability.

Introducing the Asymmetrical Dumbbell Press

Demonstrating the Press Technique

Benefits of Asymmetrical Training

Incorporating a Stability Ball for Increased Difficulty

Final Thoughts on the Progression

Asymmetrical Chest Press

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

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Chest strength training exercises - best progressions for bench press, barbell press, dumbbell press, push-ups, bands, cables, and bodyweight. Chest movements for endurance, stability, hypertrophy, and strength, and a sample routine. 

Chest Exercises and Pushing Progressions

If this exercise is recommended, it is assumed that a dumbbell press on a bench has already been practiced and can be performed with near-perfect form. A stability dumbbell press is just the combination of a ball bridge and a dumbbell press

We recommend that the client or patient starts by unracking the dumbbells while in a standing position. If the weights are on the floor, we recommend that the first step is teaching a deadlift to a standing position.

Cue the client or patient to stand in front of a bench at the appropriate distance so that sitting places their glutes on the ideal portion of the seat. (Attempting to shift after sitting with weights on the lap is more awkward.)

Cue the client or patient to gently swing the dumbbells forward and place them on the middle of the front of their thigh.

Have the client or patient sit so the weights are now “upright” on mid-thigh.

Warning, this is the most challenging step. The client or patient should now roll back onto the bench, using their legs to assist their arms to “quickly” pull the dumbbells into the “bottom position” of a dumbbell press.

Because the “bottom position” achieved with this method is often less than optimal, it may be more comfortable to use the initial stretch and momentum from rolling back to quickly bounce into a concentric dumbbell press to the top position.

Once the “top position” is achieved, the form is very similar to a bench press (although less stable).

Start by cueing the client or patient so that their hands, elbows, and shoulders are in alignment, they have a firm grip around the dumbbell handles, and the scapulae are protracted and stable.

Ask the client or patient to assume optimal form/posture:

Feet perpendicular to the floor and 2nd toe aligned with ASIS

Pelvis neutral (absence of anterior or posterior pelvic tilt)

Torso, scapula, and head in neutral alignment

Cue the client or patient to push their feet into the ground, squeeze (contract) their glutes, and perform the drawing-in maneuver to ensure optimal core stability.

Have the client or patient bend their elbows, control the rate of descent, and control the path of the dumbbells.

The client or patient will need to pay careful attention to maintaining the weight, wrists, and elbows in alignment, and perpendicular to the floor.

Because this progression may initially feel awkward, it is recommended that the professional demonstrate the exercise prior to the client or patient’s attempt. Further, it can be very beneficial to start with lighter loads and gently guide the client through the path of motion using physical cues.

Once the client or patient has achieved the largest range of motion that can be performed without pain or compensation: Cue the client or patient to push their feet into the ground, squeeze (contract) the glutes, perform the drawing-in maneuver, and push through the dumbbells to full elbow extension and scapula protraction.

Have the client or patient check their positioning, and stability.

Repeat for the desired number of repetitions.

 Multi-planar dumbbell press, conventional dumbbell press, bench press, machine chest press.

 Incline, alternating, unilateral, on a stability ball

We recommend that the path of the dumbbells is “below shoulder height”; that is, elbows slightly caudal the transverse plane.

Do not grasp dumbbells with excessive wrist extension. The dumbbells should be grasped as if making a fist to “punch”.

Do not attempt a range of motion that is larger than can be performed without pain or compensation.

The scapula should not be cued into a fixed position. The concentric phase of a push-up should include protraction, and the eccentric phase should include retraction.

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