Name: Push Ups and Progression
Uploaded: 2023-04-26T01:01:42.000Z
Duration: 3 min 56 s

English captions

https://stream.mux.com/anHgcZH00gH800i2xYUH5QhbVQvdbxwixBoD2cGmSC02xI.m3u8

Learn how to properly perform push-ups and their progressions 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 upper body strength and mobility. Improve chest (pectoralis major), shoulder (deltoids), and triceps muscle development while enhancing core stability and functional performance. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to master push-up variations, prevent injury, and maximize results.

Introduction to Push-Ups and Key Positioning

Common Push-Up Mistakes and Proper Form

Progressions for Building Push-Up Skills

Adapting Push-Ups for Different Fitness Levels

Adding Stability Challenges to Push-Ups

Push Ups and Progression

This is Brent, President of B2C, talking about a push-up, a very versatile exercise that is great for the chest component of our resistance training progressions. I'm going to have Mike come out, a good friend of mine, demonstrate a push up for us. The first thing I want you to think about is that the push-up is nothing more than a dynamic plank. So I want to get Mike set up in the perfect plank position. The way we're going to do that is first align our kinetic chain checkpoints his feet are going to be hip width. I have Mike dorsiflexed here so that the balls of his feet touch the floor. The reason we do that is if we can get the balls of his feet to touch the floor he can then engage his quads and glutes and push the balls of his feet through the floor, reinforcing triple extension mechanics and getting his hips nice and stable. From there we can tuck him under a little bit, draw-in, and we've got a perfect plank. Now, the question is can he do it dynamically with a push-up. So let me go ahead and see a push-up Mike. You can see, he can keep that plank position. Now, let's talk about some things that happen in the upper body that might not be so great. First thing we usually see is sometimes people will come up, but they won't come up all of the way. Can I have you collapse - you're perfect. How many of you have seen this type of push up? We want to make sure that when people push up, they come all the way up into protraction. This is good. This increases serratus anterior strength, and stabilization of the scapula. The other thing I see is, I'm going to have Mike descend into a push-up, but show us the scapular elevation that's common with people who can't support their shoulder girdle. Good. We see a lot of that, a lot of people up here. Alright, obviously Mike can do a perfect pushup, so let's go ahead and show everybody what perfect pushup looks like. The next type of progression we'll talk about is our relative flexibility progression. So our relative flexibility progression is first, arms close to the side. So if he lets his elbows pass right by his side, this takes very little flexibility, it takes very little stability from the scapular stabilizers. Even somebody with upper body dysfunction, their arms fall forward during an overhead squat or they have a lot of tightness, that protracted shoulder girdle. Most can do an elbows close to the side, do one more for me, push up, without pain, without discomfort, without reinforcing that compensation pattern. As we work on that with our corrective exercise program, we'll then progress to a transverse plane push-up, or a wide grip push up. From there, if somebody gets optimal flexibility and stability in the upper body, then we can go into a push up with rotation. Push-ups with rotation have some great advantages, they increase serratus anterior strength, stability, as well as mobility as he opens up his whole chest. Now, if all of this is too hard, we need to decrease the amount of weight we use, all we have to do is drop down to the knees. All of those same progressions apply, save for push-up with rotation, it's a little awkward to do a push up with rotation on your knees. We could add stability to these exercises or add instable environments to these exercises by either - let me have you go back into a regular push-up - we can go to a push-up with one leg. Have people think about getting longer than high. If we really wanted to be mean to Mike  we can have a stability ball under his legs or if we wanted to do really hard, under his hands. We can put medicine balls or Airex pads for people who are down on their knees. Don't get them up too high. Thank you.

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Start by having your client or patient grasp cable handles, from two cable columns, that have been set to mid-chest height.

The client or patient will then perform a quarter turn and face the cable column that will resist the “row side”.

The client or patient should be starting with one arm extended and ready to perform a row; with the other arm in the “bottom position” of a press.

Start in a staggered stance with the leg on the side of the rowing arm in the back position. Note, feet parallel and single-leg stance may be used as progressions.

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, contract their quads, and perform the drawing-in maneuver to ensure optimal core stability.

Cue the client or patient to perform both a row and a chest press simultaneously while preventing any movement of the core or lower extremities.

Have the client or patient slowly return to the starting position. Once the client or patient has achieved the largest range of motion that can be performed without pain or compensation. Have the client or patient check their positioning.

Repeat for the desired number of repetitions.

 Standing cable chest press or standing cable row.

 Feet parallel, unstable surface, single-leg stance

Do not grasp handles 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.

Push Ups and Progression

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