Name: Sled Push (Chest Power Exercise)
Uploaded: 2023-04-26T01:02:18.000Z
Duration: 3 min 48 s

English captions

https://stream.mux.com/ZQGl26kJrDOeoFnI028SiYc5pB00bG527caPEPDNKPhU00.m3u8

Learn how to properly perform the chest power sled push in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on pushing mechanics, trunk stabilization, and coordinated lower- and upper-body sequencing (including progressions and regressions) to safely develop chest, shoulder, and triceps power. Enhance full-body strength, acceleration, and athletic performance with professional guidance suitable for all fitness levels. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to improve upper-body driving mechanics, maximize horizontal force output, and master this high-intensity sled-based power exercise.

Introduction to Power Training for Chest Musculature

Understanding Eccentric and Concentric Movements

Demonstrating the Sled Push Technique

Progressing to Unilateral Training for Stability

Exploring Future Progressions and Applications

Sled Push (Chest Power Exercise)

This is Brent president of B2C Fitness, and in this video we're doing more power training. In this case we're going to work on our chest musculature. We're doing a sled push, we're working on velocity now, not load. I want to see how much speed I can get out of somebody's kinetic chain. I'm going to have my friend Vinnie come out and help me demonstrate this exercise. Now if I'm talking to you guys about power training, I'm talking about explosive movement patterns that include something called an amortisation phase, which is that quick turnaround between an eccentric load and a concentric push. We're trying to take advantage of stretch reflex and that recoil in our facial tissue, to add to the amount of power we can produce. So in order to get this eccentric load on our pushing exercise, so that this doesn't turn into like a fast benchpress, I wanted to actually have like a little bit of a bounce to it. What I need Vinnie to do is he's going to walk forward, and you can see here he's walked forward just short of his end range in his shoulder complex, all right that is a pain-free, good form end range. He's lined up his kinetic chain checkpoints, he's then just backed up a little bit so he's got a little bit of slack, and the way he's going to create that eccentric load is to fall forward a little bit, just let momentum take over, let him fall forward as soon as he feels that stretch. He's going to push as hard as he possibly can. You know what actually I take that back, not as hard, as fast as he possibly can. You ready Vinnie, alright let's see it. Nice Vinnie, and you guys notice he's kept nice and stable, his kinetic chain kept nice and straight. Let me go ahead and back you up, hold on one second here, if Vinnie had problems stabilizing we might need to lower the weight a little bit, but he was nice and stable at the top of that movement. I don't want to see him falling over at the end. Alright so walk forward just a little bit, just short of your end range. Good, now stand up nice and tall for me, good, ball forward, as soon as you feel it boom, nice. You guys can see there was a lot of turnaround between that eccentric and concentric load. Now of course i could have Vinnie keep doing these, keep taking a step forward, getting just short of his end range, boom push, take another step forward, just short of his end range, boom push, and just keep going until he gets to that rep where his velocity starts to cave, remember we're not doing as many reps as Vinnie could possibly do. The weights not that heavy, it's as many reps as Vinnie can do with the maximal amount of speed. Now once he has this down, I can go ahead and progress though, and put a lot more force unilaterally on his kinetic chain, force a little bit of him having to stabilize against a torque force, and work on one arm at a time. I'm going to go ahead and decrease the load a little bit here Vinnie. Why don't you go ahead and wrap those handles up so you got one. The mechanic doesn't change here guys, he's still going to line up his kinetic chain checkpoints. I'm gonna have him put his other hand on his hip so that he's nice and stable, and not flailing around. He's drawn in, ready and go. Nice, take a big step forward, let's do it again. Good, you guys can switch back and forth hands, or you guys can do all your reps on one hand, and then all of your reps on another. In another video we'll talk about progressions from this exercise, where we'll include more of the lower part of your kinetic chain. I hope you guys enjoy this video, enjoy this exercise, and get a ton more power out of your chest muscles. Talk to you soon. 

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With your patient/client facing away from the sled, ask them to hold the handles of straps attached to a sled, and assume good standing posture with the upper extremity ready to push/chest press.

Note, be careful to ensure the handles and straps used are long enough to allow the sled to slide after the completion of the concentric phase without any risk of the sled making contact with the patient/client.

With your patient/client facing away from the sled, and joints soft, have them check their foot placement, ensuring that their feet are parallel and hip-width.

The initial eccentric load is created by quickly leaning forward, dropping into a semi-squat position, or stepping forward, with the intent of bouncing into the lengthened/loaded, end-range position (amortization phase).

Note, it takes some practice to achieve the correct distance from the sled so that the end of the forward lean, step, and/or semi-squat coincides with the most lengthened position for upper extremity muscles and the straps being taut.

The patient/client should attempt to reduce the amortization phase as much as possible, snapping out of the lengthened position as quickly as possible.

The patient/client should then push with intent to be as fast as possible, attempting to impart so much momentum into the sled that it slides after the completion of the concentric phase.

Take a step forward and repeat for the desired number of reps.

Load (remember, max velocity must be maintained)

Sled Push (Chest Power Exercise)

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