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