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