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