You can only view 3 videos without an account. Become a Member to access all videos on the website.
Push Ups and Progression
Push-ups are a simple yet effective exercise that strengthen the chest, arm, and shoulder muscles. They work your core muscles as well as upper body muscles, helping to improve your overall fitness level. Progression is the key to successful push-up training, as a progressive increase in repetitions and sets will help to improve muscle strength and provide even better fitness results. Begin with a set of one or two repetitions, and gradually increase the number while adding additional sets of different variations as
Transcript
00:00:0200:00:07
This is Brent, President of B2C, talking about a push-up, a very versatile exercise that
00:00:0200:00:07
...blank
00:00:0700:00:11
is great for the chest component of our resistance training progressions. I'm going to have
00:00:1100:00:16
Mike come out, a good friend of mine, demonstrate a push up for us. The first
00:00:1600:00:19
thing I want you to think about is that the push-up is nothing more than a
00:00:1900:00:24
dynamic plank. So I want to get Mike set up in the perfect plank position. The way we're going
00:00:2400:00:28
to do that is first align our kinetic chain checkpoints his feet are going to be hip
00:00:2800:00:33
width. I have Mike dorsiflexed here so that the balls of his feet touch the floor. The
00:00:3300:00:37
reason we do that is if we can get the balls of his feet to touch the floor he can then
00:00:3700:00:41
engage his quads and glutes and push the balls of his feet through the floor,
00:00:4100:00:45
reinforcing triple extension mechanics and getting his hips nice and
00:00:4500:00:50
stable. From there we can tuck him under a little bit, draw-in, and we've got a
00:00:5000:00:54
perfect plank. Now, the question is can he do it dynamically with a push-up. So
00:00:5400:00:59
let me go ahead and see a push-up Mike. You can see, he can keep that plank
00:00:5900:01:04
position. Now, let's talk about some things that happen in the upper body that
00:01:0400:01:08
might not be so great. First thing we usually see is sometimes people will come
00:01:0800:01:12
up, but they won't come up all of the way. Can I have you collapse - you're perfect. How many of
00:01:1200:01:17
you have seen this type of push up? We want to make sure that when people push up, they come all
00:01:1700:01:21
the way up into protraction. This is good. This increases serratus anterior strength,
00:01:2100:01:25
and stabilization of the scapula. The other thing I see is, I'm going to have Mike descend
00:01:2500:01:29
into a push-up, but show us the scapular elevation that's common with
00:01:2900:01:34
people who can't support their shoulder girdle. Good. We see a lot of that, a
00:01:3400:01:38
lot of people up here. Alright, obviously Mike can do a perfect pushup, so
00:01:3800:01:42
let's go ahead and show everybody what perfect pushup looks like. The next type of
00:01:4200:01:46
progression we'll talk about is our relative flexibility progression. So our
00:01:4600:01:53
relative flexibility progression is first, arms close to the side. So if he lets
00:01:5300:01:58
his elbows pass right by his side, this takes very little flexibility, it takes
00:01:5800:02:03
very little stability from the scapular stabilizers. Even somebody with upper
00:02:0300:02:07
body dysfunction, their arms fall forward during an overhead squat or they have a lot of
00:02:0700:02:10
tightness, that protracted shoulder girdle. Most can do an elbows close to
00:02:1000:02:15
the side, do one more for me, push up, without pain, without discomfort, without
00:02:1500:02:19
reinforcing that compensation pattern. As we work on that with our corrective
00:02:1900:02:27
exercise program, we'll then progress to a transverse plane push-up, or a wide grip push up.
00:02:3000:02:35
From there, if somebody gets optimal
00:02:3500:02:39
flexibility and stability in the upper body, then we can go into a push up with
00:02:3900:02:46
rotation. Push-ups with rotation have some great advantages, they increase serratus
00:02:4600:02:51
anterior strength, stability, as well as
00:02:5100:02:57
mobility as he opens up his whole chest. Now, if all of this is too hard, we need
00:02:5700:03:02
to decrease the amount of weight we use, all we have to do is drop down to the knees.
00:03:0200:03:07
All of those same progressions apply, save for push-up with rotation, it's a
00:03:0700:03:11
little awkward to do a push up with rotation on your knees. We could add
00:03:1100:03:17
stability to these exercises or add instable environments to these exercises
00:03:1700:03:25
by either - let me have you go back into a regular push-up - we can go to a push-up with one leg.
00:03:2800:03:32
Have people think about getting longer than high.
00:03:3200:03:38
If we really wanted to be mean to Mike we can have a stability ball under his legs
00:03:3800:03:42
or if we wanted to do really hard, under his hands.
00:03:4200:03:45
We can put
00:03:4500:03:50
medicine balls or Airex pads for people who are down on their knees. Don't get them up too high.
Related Videos
Suspension Weight Transfer Push Up
Core Anti-rotation - Opposing Chest Press and Row
Asymmetrical Chest Press
Push Ups and Progression
Dumbbell Chest Press and Progressions
Rope Row
Single Leg Alternating Horizontal Abduction with External Rotation
Wobble Lunge
Wobble Squat
Lateral Lunge with Front Rack Resistance
Sacroiliac Joint Chicago Technique
Thoracic Pistol Manipulation
Upper Cervical Manipulation
Radial Head Manipulation
Shotgun (Pubic Symphysis) Manipulation
Combined Deep Cervical Flexor and External Rotator Activation