Name: Chaos Push
Uploaded: 2023-04-26T01:01:42.000Z
Duration: 4 min 44 s

English captions

https://stream.mux.com/A7Qw9LK4PeQd9bTE5Vfw7B4dYAiwMwMS00eNWIbbTft00.m3u8

Learn how to properly perform the chaos push exercise in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video offers expert guidance on proper form, set-up, and exercise modifications (including progressions and regressions) to safely build strength and control. Improve upper body power, enhance core stability, and boost functional performance with professional coaching designed to prevent injury and maximize results. Perfect for athletes, fitness enthusiasts, and physical rehabilitation clients looking to challenge their stability, coordination, and overall strength development.

Introduction to Chaos Push Up Variation

Execution and Progressions of the Chaos Push Up

Considerations for Individuals with Shoulder Issues

Sagittal Plane Approach for Pressing Exercises

Challenge and Engagement with Push Up Variations

Chaos Push

This is Brent of the Brookbush Institute at the independent training spot in New York City, bringing you another push up variation. In this variation we're going to do a "chaos push up". So if you guys saw the chaos row video I think you already know what's coming. I'm going to have my friend Melissa come out, she's going to help me show you guys this ridiculously hard progression. So what we've done is you guys have seen an assisted push up, where you push into a smith machine rack, or you have an olympic bar set up, where you can kind of get off the floor and help somebody out a little bit with this nice stable bar. Well it ends up that if you replace the bar with a rubber band that oscillates back and forth you're no longer helping them, you are making this much more unstable. So Melissa's going to get down into position and show you how it's done. Of course a pushup is a push up guys. She's going to get into a perfect plank position, glutes tight, drawn in, quads super tight with knees locked, pressing the balls of her feet into the ground. You can see her scapulae are down, she's protracted a bit. Alright, now the challenge is to do a push up. And if you guys see, I'm gonna make her hold it at the bottom too, I don't want her using momentum. Hold, and back up! Good, and you can see that band oscillate, it makes this very hard. Guys she's gripping the band, extremely hard on her grip strength. She can progress this exercise by going on one leg. Good. We can get her even closer to horizontal, you can go ahead and relax. We can get her closer to horizontal by putting her feet up on a bench, or get her closer to horizontal and more unstable by putting her feet up on a ball. And of course we could add resistance with something like a vest. Just as I talked about in the chaos row, be careful with these bands though. You are dealing with a rubber band, make sure that your safety clips here do not have sharp edges. Make sure that you're pushing the band into the rack and you're not pushing from this direction. Make sure, most importantly that the band is rated for close to your bodyweight. Although some of your bodyweight is being taken up by the floor so you might not have to match it perfectly, I don't want to hear about anybody getting snapped by one of these bands. These bands will definitely leave a super nasty welt if they snap and come swinging back around. So are you ready for your next set? Of course we have another variation, a variation that I'd like to teach to you guys because it's important for those of you guys who are on the postural dysfunction side of what I do. A lot of my patients and athletes who come in, when we get them back into an exercise program, this isn't such a great idea for somebody with shoulder issues. If somebody has a history of shoulder impingement and you start pushing them trough the horizontal plane, where the humeral head is abutted against the acromion process, you'll start promoting that inflammatory process again. So with those people I start them in a sagittal plane press, so that I give them their pressing back without helping to contribute to this inflammatory process. So long story short, what I'm saying is have a sagittal plane pushup in your repertoire. So now Melissa is going to get shoulder width, elbows are going to stay close to her side. Same position, good, glutes tight, abs tight, hold! And back up. It's tough, so tough. Let's do one foot, come on! Okay we got a no, I think I found the progression that she will be working on for a while. I look forward to seeing your videos again, we can make a challenge on this one just as we made a challenge on our chaos row, and the hardest quadruped position ever. As well as on the inverted row, we did this before. If you guys can do 20 reps at a nice slow tempo, this I'm going to make a tempo marking on. You have to be able to do a 2 second hold at the top, 2 second hold at the bottom, with a 4 second eccentric, you can go up as fast as you want. If you can do 20 reps like that, you send me the video, I'll go ahead and throw it up on all of my social media platforms and try to get you guys a few more hits and a few more likes. I love seeing the challenges out there. I'll talk with you guys soon, I hope you enjoy this exercise.

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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

The set-up includes stretching a superband (a.k.a. monster band, pull-up assist band, etc.) across the supports of a power rack (a.k.a. power cage, squat cage or squat rack).

Start by having your client or patient grasp the band and assume push-up position.

Cue your client into a position in which they are near fully extended arms are nearly perpendicular to the band. This is achieved by asking them to adjust their foot position, body angle, and shoulder and arm position appropriately.

The foot position and strap length may need to be repositioned during the first few repetitions to ensure that the straps and forearms maintain alignment throughout the motion.

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

To enhance core muscle recruitment and trunk stability, ask your client or patient to maximally dorsiflex their ankles and attempt to get as much of the ball of their foot on the floor as possible. Have them “squeeze (contract)” their glutes and quads as if they are pushing the balls of their feet back into the floor. Last, have them perform the abdominal drawing-in maneuver before initiating the eccentric phase.

Cue the client or patient to maintain trunk stability as they bend the elbows and slowly lower themselves into the bottom position.

Ensure that your client is maintaining the drawing-in maneuver, glutes contracted, and quads contracted, before they push themselves up (or push the ground away) to full elbow extension and scapula protraction; achieving a plank position with fully extended arms.

Note, it may feel counter-intuitive to the client, but they should start with a slower tempo. Faster tempos will result in larger perturbations, more stretch imparted on the band, and a significant increase in the challenge to stability.

Repeat for the desired number of repetitions.

 Load is reduced if the body is positioned more vertically, increased if the body is positioned more horizontally, and the feet may be elevated for additional load.

 Single-leg, bilateral to unilateral, unstable surfaces

 Additional resistance with a weight vest.

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.

Chaos Push

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