Name: Multi-planer Chest Press
Uploaded: 2023-04-23T07:03:46.000Z
Duration: 6 min 15 s

English captions

https://stream.mux.com/NrIuZnDQv00GkjPmnTGRZDW6DckcpBiMIHPEZMK7LILM.m3u8

Learn how to properly perform the multi-planar chest press in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on proper form, set-up, and exercise modifications (including progressions and regressions) to safely build strength and control. Improve chest (pectoralis major), shoulder (anterior deltoid), and triceps development while enhancing stability and coordination across multiple planes of motion. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to improve upper body strength, functional performance, and movement efficiency.

Introduction to Multiplanar Dumbbell Press

Demonstrating Traditional and Functional Press Variations

Incorporating Alternating and Unilateral Movements

Implementing Stability Ball Press for Increased Difficulty

Functional Strength vs Bodybuilding: Understanding Sport-Specific Needs

Multi-planer Chest Press

This is Brother The brookbush Institute in this video. We're going to do a multiplayer dumbbell, press not that there's anything wrong with a transverse plane press but I'd like to bring a little bit more functional strength back to the weight room and I have yet to see somebody open a door like this. Excuse me. Right, we push things from here on the field. We push things from here. I'm gonna have Melissa come out. She's gonna help me demonstrate. You don't see that go ahead and lay down. All right, guys, this actually ends up being a very challenging progression too. I think you guys will really enjoy just adding a little variety to your workouts. This is going to start with the traditional dumbbell, press she knows how to do this dumbbell, press notice. She's got good kinetic chain alignment her glutes are nice and tight to help her stabilize. She's drawn in and of course, her shoulder blades are moving with the dumbbells. We don't see her excessively shrugging but now let's see if we can we can change this up a little bit. What if she goes at 45 degrees? All right. So now she's like pushing here, right? So not quite not quite here not quite here. Kind of pushing from here which which we do have to do in sport. We like football or basketball like you don't always end up in this position. What if I have her then go. Okay. Let's do sagittal plan presses. So now your elbows are going to pass right by your sides. This is really really tough on the shoulder girdle guys. She had a really hard time when we first started doing this of getting her shoulder blade to come back with the dumbbell. She kind of wanted to do this thing, right? It's tough. And then come back and then we can go transverse plane again. Of course, you could do sets of any one of these angles, right? Like you could do transverse plan, press for 12 and then 45 degree for 12 and then sagittal plan for 12 or you could mix it up. She could do it by my cue so I could go. Okay sagittal plane. All right. Good back transverse plane. Good 45 degrees. good transverse plane good sagittal plane Right so we can mix it up a little bit a little bit more functional I go ahead and take a rest for a second. Now. What we can do is we can add back some of the other progressions that we've done with our dumbbell, press maybe things like alternating or unilateral. We'll go through a little alternating this time. What do you think? All right, so we'll add just a little bit of an alternating. We're gonna pretend she actually had 60 seconds rest poor Melissa gets beaten up in these videos. Alright, so let's go transverse plane. All right, right and then left. All right, wait for my queuing now 45 degrees left. Good, let's do right transverse plane. left transverse plane Good, right, 45 degrees. So you guys can have some fun with it again. You could do a traditional. Just let's do 45 degrees alternating. All right, so she could do it just all 45 degrees alternating or we can mix all sorts of different things up like she could go sagittal plan, right? sagittal plane left sagittal plane both Oh, yeah, wear it out. Good go ahead and relax for a second. All right. Now what we could do is we could go. Well, how do we normally progress a dumbbell press? Unless you're gonna need to move that bench out of the way because we're gonna do. Dumbbell, press on stability ball with the multiplaner and this alternating. You ready? All right. Here you go. Thank you. All right, make sure when you roll out you get into like Bridge position. I want really tight glutes so that you're really stable good backup just a little bit. So there's no no weight on your head. All right now we'll start together. So both transverse plane good both 45 degrees. both sagittal plane Now once you go alternate it on the ball, you are really really upping the difficulty because that ball wants to wobble on you. So let's go left 45 degrees. I've noticed I didn't pick one that she was ready for right because that's that's how Sports works. There's you're not really ready for anything. So as long as you're keeping a tally of how many you do of each Let's Do Right sagittal plane? right left transverse plan right sagittal plan All right left sagittal plan. Good. Come on, right transverse plane a couple more guys can see we can have a little fun with it or again. You could go back to all right, we're gonna do all alternating in the transverse plan are all alternating in 45 degrees are all alternating in the sagittal plane. You guys have a lot of options the whole point of this video though. Is we don't always push here. We were joking about it in the beginning of the video. If I don't push a door open like this, we don't high-five like this right like that doesn't happen most of the time in sport we end up pushing here or here. It just isn't very functional to only strengthen here now for bodybuilding and hypertrophy purposes. Yes, this probably hits the most pectoral fibers, but for those of us in sport, are we always looking to hypertrophy? Oh, man, I don't want to be all huge playing basketball. Maybe I don't want to be as big as I possibly can if I'm a wide receiver in football. I mean, it's important to be muscular, but it might be more important to have that strength right here so that you can you can push or or guard yourself against a Defender who's coming into to body you up. All right guys, so try these progressions out both on the bench and the ball, maybe this stays more in your stability endurance phase but nonetheless, I think you guys are gonna enjoy the tangible outcomes. You can feel when you get back on the court.

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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.

 Conventional dumbbell press, bench press, machine chest press.

 Incline, alternating, unilateral, on a stability ball, asymmetrical press

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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