0:05 This is Brent of the Brookbush Institute, bringing you another progression for 0:09 push ups. This is really just a way to add resistance to push ups that I found 0:14 particularly interesting. I'm going to have my friend, Brian, come out and demonstrate. We're 0:18 going to use a monster band to add resistance. So we'll start here. Let me 0:24 move this box out of the way. We'll bring this back in a second. Now, it's a little 0:27 tricky to put this thing on. 0:29 You have to flip it once so that you make a little x with the monster band. Right. 0:36 Flip it over your back. 0:38 Good. And then put your arms through so you end up with this little 0:43 backpack configuration on your back. Then, you can turn back around, put your hands 0:51 through, and you can get back into your push up position. Now, the reason I 0:58 find this exercise so interesting, besides just a nice way to be able to 1:02 add, or convenient way to be able to add resistance to a push up, is the fact that 1:06 the resistance curve is the opposite of our other exercises. So, rather than this, 1:12 the push up, getting easier towards the top as it would on a bench press, or get 1:18 easier towards the top as it would on a dumbbell press, in this exercise it's 1:22 actually much, much harder at the top. You ready to give a couple demo push ups here? 1:28 Alright, hit it. 1:31 Let's slow way down there, speedy. Alright. The one downside of this 1:36 exercise, or this particular progression, guys, is notice that you can't really 1:41 get out into the horizontal plane. So if you guys really like your push ups out here, 1:45 that might be an issue. But for individuals with shoulder issues, doing them 1:50 a little lower, closer to the sagittal plane is actually preferred. So, let's try a 1:54 couple more of those. Realize that you could increase the resistance of these 1:58 bands. You notice I have a bunch of different color of these serious 2:02 steel monster bands here. I have tried it with the blue and the green band, and it 2:06 almost killed me. Just that reversal in the resistance curve makes things very 2:12 challenging. Now, the other reason I really like this particular progression 2:19 is because it's very convenient for home exercise programs. I don't know how many 2:23 of you guys have clients who do most of their working out at home. And they don't 2:28 like to go to the gym as much, or maybe they're looking for exercises they can 2:33 do between appointments with their personal trainer at the gym. This 2:38 exercise allows me to add resistance to some of the regressions we use for push 2:43 ups. So, the common regression that I like to use is get somebody doing a 2:47 push up against a wall, or a countertop, or on their couch. Can you show them that 2:52 elevated push up? Without the band. 2:57 So just elevating the hands makes a push up a lot easier, guys, but we run into this 3:03 thing with home exercise programs, where you try to get somebody from here, where 3:09 maybe this is their couch, to flat on the floor, and that's a huge jump. Now what I 3:16 can do, is I can do the elevated push up with the band to create an intermediary 3:23 step between this and the floor. So let's try that. 3:33 Little tougher? 3:36 Yeah, so now we can add a little bit more strength before I have somebody flip all 3:41 the way down to the floor. And just to be cruel to Brian before we end this 3:45 video, 3:46 let's make sure we show that this is, this is a progression that 3:52 you can use for all levels from the very beginner with just a little resistance 3:57 added to a wall push up, to using a nice thick- I think this is one or one and a 4:03 half inch blue band- with somebody as strong as Brian on the floor for fifty 4:11 repetitions. No, I'm just kidding! Just show you guys a couple repetitions, show you guys that this is 4:17 really, really challenging. You don't have to give me more than a couple here, Brian. 4:21 Good. Sow down a little bit. And all of a sudden, the guy who could do 50 4:27 push ups, or 60 push ups, or a hundred push ups is back down to that ten to 4:32 twelve rep range that would fit better in our hypertrophy training periodization. 4:38 So we don't just have to stick our push ups in our stability endurance phase 4:43 for those more advanced athletes. This becomes very beneficial. I hope you guys 4:47 enjoyed this video. I hope you guys enjoy this little convenient simple 4:52 progression. I know if you've been watching a lot of my videos, you have 4:55 some monster bands laying around already because we've been using them for joint 5:00 mobilizations and deadlifts with anterior to posterior pull. I look forward to 5:05 hearing about just how strong of a band you can use and for how many reps. I think the 5:11 biggest band I've seen used so far is green. I don't think I've ever seen 5:15 anything bigger than green, and I think about the most reps I've seen as 6 5:19 to 8 with a green band. So, you guys give me your records at your home clubs. Of 5:26 course I want to see good form. Form always first. I'll talk with you soon.
