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