You can only view 3 videos without an account. Become a Member to access all videos on the website.
Push Ups with Monster Band
0
Push Ups with Monster Band is an innovative and challenging way to get a full-body workout. This exercise uses a resistance band to intensify the effects of the classic push up. With the resistance band handling most of the weight, you can push yourself to do more repetitions and further increase the strength and endurance of your chest, triceps, shoulders, and core. Strengthen and sculpt your upper body like never before with Push Ups with Monster Band.
Transcript
00:00:0500:00:09
This is Brent of the Brookbush Institute, bringing you another progression for
00:00:0500:00:09
...blank
00:00:0900:00:14
push ups. This is really just a way to add resistance to push ups that I found
00:00:1400:00:18
particularly interesting. I'm gonna have my friend, Brian, come out and demonstrate. We're
00:00:1800:00:24
going to use a monster band to add resistance. So we'll start here. Let me
00:00:2400:00:27
move this box out of the way. We'll bring this back in a second. Now it's a little
00:00:2700:00:29
tricky to put this thing on.
00:00:2900:00:36
You gotta flip it once so that you make a little x with the monster band. Right.
00:00:3600:00:38
Flip it over your back.
00:00:3800:00:43
Good. And then put your arms through so you end up with this like little
00:00:4300:00:51
backpack configuration on your back. Then, you can turn back around, put your hands
00:00:5100:00:58
through, and you can get back into your push up position. Now the reason I
00:00:5800:01:02
find this exercise so interesting, besides just a nice way to be able to
00:01:0200:01:06
add or convenient way to be able to add resistance to a push up, is the fact that
00:01:0600:01:12
the resistance curve is the opposite of our other exercises. So, rather than this,
00:01:1200:01:18
the push up, getting easier towards the top as it would on a bench press, or get
00:01:1800:01:22
easier towards the top as it would on a dumbbell press, in this exercise it's
00:01:2200:01:28
actually much, much harder at the top. You ready to give a couple demo push ups here?
00:01:2800:01:31
Alright, hit it.
00:01:3100:01:36
Let's slow way down there, speedy. Alright. The one downside of this
00:01:3600:01:41
exercise, or this particular progression, guys, is notice that you can't really
00:01:4100:01:45
get out into the horizontal plane. So if you guys really like your push ups out here,
00:01:4500:01:50
that might be an issue. But for individuals with shoulder issues, doing them
00:01:5000:01:54
a little lower, closer to the sagittal plane is actually preferred. So, let's try a
00:01:5400:01:58
couple more of those. Realize that you could increase the resistance of these
00:01:5800:02:02
bands. You notice I have a bunch of different color of these serious
00:02:0200:02:06
steel monster bands here. I have tried it with the blue and the green band, and it
00:02:0600:02:12
almost killed me. Just that reversal in the resistance curve makes things very
00:02:1200:02:19
challenging. Now, the other reason I really like this particular progression
00:02:1900:02:23
is because it's very convenient for home exercise programs. I don't know how many
00:02:2300:02:28
of you guys have clients who do most of their working out at home. And they don't
00:02:2800:02:33
like to go to the gym as much, or maybe they're looking for exercises they can
00:02:3300:02:38
do between appointments with their personal trainer at the gym. This
00:02:3800:02:43
exercise allows me to add resistance to some of the regressions we use for push
00:02:4300:02:47
ups. So, the common regression that I like to use is get somebody doing a
00:02:4700:02:52
push up against a wall, or a countertop, or on their couch. Can you show them that
00:02:5200:02:55
elevated push up? Without the band.
00:02:5700:03:03
So just elevating the hands makes a push up a lot easier, guys, but we run into this
00:03:0300:03:09
thing with home exercise programs, where you try to get somebody from here, where
00:03:0900:03:16
maybe this is their couch, to flat on the floor, and that's a huge jump. Now what I
00:03:1600:03:23
can do, is I can do the elevated push up with the band to create an intermediary
00:03:2300:03:27
step between this and the floor. So let's try that.
00:03:3300:03:36
Little tougher?
00:03:3600:03:41
Yeah, so now we can add a little bit more strength before I have somebody flip all
00:03:4100:03:45
the way down to the floor. And just to be cruel to Brian before we end this
00:03:4500:03:46
video,
00:03:4600:03:52
let's make sure you guys show, we show that this is, this is a progression that
00:03:5200:03:57
you can use for all levels from the very beginner with just a little resistance
00:03:5700:04:03
added to a wall push up, to using a nice thick- I think this is one or one and a
00:04:0300:04:11
half inch blue band- with somebody as strong as Brian on the floor for fifty
00:04:1100:04:17
repetitions. No, I'm just kidding! Just show you guys a couple repetitions, show you guys that this is
00:04:1700:04:21
really, really challenging. You don't have to give me more than a couple here, Brian.
00:04:2100:04:27
Good. Sow down a little bit. And all of a sudden, the guy who could do 50
00:04:2700:04:32
push ups, or 60 push ups, or a hundred push ups is back down to that ten to
00:04:3200:04:38
twelve rep range that would fit better in our hypertrophy training periodization.
00:04:3800:04:43
So we don't just have to stick our push ups in our stability endurance phase
00:04:4300:04:47
for those more advanced athletes. This becomes very beneficial. I hope you guys
00:04:4700:04:52
enjoyed this video. I hope you guys enjoy this little convenient simple
00:04:5200:04:55
progression. I know if you've been watching a lot of my videos, you have
00:04:5500:05:00
some monster bands laying around already 'cause we've been using them for joint
00:05:0000:05:05
mobilizations and deadlift with anterior to posterior pull. I look forward to
00:05:0500:05:11
hearing about just how strong a band you can use for how many reps. I think the
00:05:1100:05:15
biggest band I've seen used so far as green. I don't think I've ever seen
00:05:1500:05:19
anything bigger than green, and I think about the most reps I've seen as like 6
00:05:1900:05:26
to 8 with a green band. So, you guys give me your records at your home clubs. Of
Related Videos
Rope Row
Single Leg Alternating Horizontal Abduction with External Rotation
Wobble Lunge
Wobble Squat
Combined Deep Cervical Flexor and External Rotator Activation
Sled Push (Chest Power Exercise)
Push Ups with Monster Band
Dumbbell Chest Press and Progressions
Manual Pectoralis Major Stretch
Bench Press Chest Press
Core Anti-rotation - Opposing Chest Press and Row
Multi-planer Chest Press
Suspension Push-Up
Sacroiliac Joint Chicago Technique
Thoracic Pistol Manipulation
Upper Cervical Manipulation
Radial Head Manipulation
Shotgun (Pubic Symphysis) Manipulation