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
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.
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
Make sure that you're pushing the band into the rack and you're not pushing from
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
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
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
I love seeing the challenges out there.