Multi-planer Chest Press

Multi-planer Chest Press:

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

Starting Position

1. 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.
2. 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.)
3. Cue the client or patient to gently swing the dumbbells forward and place them on the middle of the front of their thigh.
4. Have the client or patient sit so the weights are now “upright” on mid-thigh.
5. 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.
6. 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.
7. Once the “top position” is achieved, the form is very similar to a bench press (although less stable).

Multi-planer Dumbbell Press

1. 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.
2. Ask the client or patient to assume optimal form/posture:
   • Feet perpendicular to the floor and 2nd toe aligned with ASIS
   • Ankles, knees, and hips in alignment
   • Pelvis neutral (absence of anterior or posterior pelvic tilt)
   • Torso, scapula, and head in neutral alignment
3. 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.
4. 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.
5. 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.
6. 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.
7. Have the client or patient check their positioning, and stability.
8. Repeat for the desired number of repetitions.

Regressions and Progressions:

• Regression: Conventional dumbbell press, bench press, machine chest press.
• Progression: Incline, alternating, unilateral, on a stability ball, asymmetrical press

Common Mistakes:

• 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.