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