This is Brent, President of B2C Fitness and we're talking about
our chest resistance training
progressions or our chest training progressions. Specifically, we're talking
about our stability progressions. The last exercise in that stability progression
is a standing press, or a cable standing band press. Now, despite this being at the end
of our stability progression it is also an extremely functional exercise. The
problem I have with push-ups, dumbbell press, bench press, is we just don't do
that much activity in life from a lying position with our back stabilized, and then push. We need to find a way to get people up standing,
stabilize in our core, and then push. I'm going to have Laura come out and help me demonstrate this
The first thing we want to do is mind our five kinetic chain checkpoints. So
we're going to make sure her feet, knees, and hips are all in one line. We're making
sure the feet are parallel, be careful that back foot has a tendency to want to
turn out. People do have a tendency to get into an anterior pelvic tilt,
we want to make sure that they stay tucked under. One way you can
help keep that position is to have them squeeze their glute, squeeze their quad, drive their heel
through the floor, making sure that glute stays really tight, and then draw-in. If
they do that, generally this will stay nice and in alignment. We're going to have them bring their
hands up to a position just below shoulder level, but everything lined up in the
transverse plane. If they're nice and stable, you can go ahead and queue them
to push through as far as they can. One thing we do not want to have happen
is every once in a while I'll see somebody do a chest press, but maintain
retraction. Make sure that they go ahead and push all the way through, that's serratus
anterior strength, that protraction is actually extremely important to
our functional mechanics. The other dysfunction we commonly see in a chest press, is people who have an
inability to stabilize their scapula. And when this happens we usually see one of
two things. Either they'll push out, start to protract and elevate, we
get all of this compensation happening, all of these overactive synergists pulling in
the wrong direction, or, we might see somebody who can push out perfectly, and
then as they're coming back they start to go into elevation because they can't
stabilize. If that's the case, we're probably going to have to regress from a
relative stability standpoint. Now, our relative stability progression for the
chest is sagittal plane first, if somebody has any upper body dysfunction. As we correct
that we'll be able to move to the transverse plane, and then once we have them optimal
we can go into an incline press. So I'm going to have Laura go ahead and demonstrate the sagittal
plane press. I find the queuing for this is easiest by having them start with their elbows close to their side
and then they're just going to push straight down, as if they're pushing somebody out of their
way. Now this is the first exercise in our relative stability progression because,
for the most part, it maintains space between the acromion and the humeral
head right here in the shoulder. Most of the problems we have in upper-body
dysfunction from a pathological standpoint like inflammation, impingement and all that stuff, is
because the humeral head gets butted up against the acromion in this position.
As you can see Laura does not have a problem with this exercise. Her body mechanics
are pretty good. So I would go ahead and progress her to a transverse plane press. She does pretty well with that.
We might even try an incline press. I'll lower the band.
Obviously her mechanics stay fine. So from here we start working on her
stability progressions. Now, our upper body stability progressions are going to be
going from bilateral, so two hands,
to alternating, which is just one hand at a time, but she still maintains that
other weight in that hand to give her some counterbalance, to unilateral.
Notice, if we're doing unilateral press, the arm opposite the leg that's back is the one
doing the work. So, we've got, in this case, right arm, left leg. This leg's back,
this arm's pushing forward. Those cross-body patterns are very important.
I'm going to give Laura this back, so we can show you lower body progression.
Our lower body progression for the chest press is going to be, of course, staggered stance
so she's nice and stable, to feet together. Make sure the kinetic chain
checkpoints are still aligned.
People are going to have to lean forward as the weight gets heavier,
it's just physics, alright. We just want to make sure they still maintain a
straight line. We don't want them leaning back at the top, and then straight at the bottom.
Laura does this perfectly, so maybe we could then go back to the upper body
stuff, or we could get really tough and we could go to a single leg. I'm going to have Laura give this a shot here.
That's pretty good. She still has her glutes squeezed, she's still drawn-in.
Keeping pretty good form, that looks pretty unstable. I think at this point we'd
probably stop and let her work on this for a couple weeks before we progress
to our next exercise. For stability progressions we use 12 to 20 reps, a
weight that is going to make sure we have momentary fatigue within that 12 to 20