Name: Standing Chest Press
Uploaded: 2023-04-23T07:03:30.000Z
Duration: 6 min 5 s

English captions

https://stream.mux.com/z00SinEdtlV902rY9oE02B6z00o02pW3pfU901XsOOmdj31sU.m3u8

Learn how to properly perform the standing chest press in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video offers expert coaching on form, setup, and exercise modifications (including progressions and regressions) to safely build strength in the chest (pectoralis major), shoulder (deltoid), and triceps. Improve your posture, enhance core stability, and maximize upper body endurance with professional guidance to prevent injury and achieve optimal results. Perfect for athletes, fitness enthusiasts, and rehabilitation clients looking to strengthen their chest and improve functional performance.

Introduction to Chest Resistance Training Progressions

Functional Importance of Standing Press

Kinetic Chain Checkpoints in Chest Press

Stability Progressions for Chest Press

Lower Body Progression in Chest Press

Progressing Stability Training and Repetition Guidelines

Standing Chest Press

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 exercise. 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 reps and keep a nice slow tempo. Thank you.

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Start by having your client or patient grasp cable handles that have been set to mid-chest or shoulder height, with hands and arms starting from the “bottom position of a dumbbell press” (hands near shoulders).

Note, the cables can be set lower for incline cable press, and higher for decline cable press.

Have the client or patient take a step forward to “unrack the load” and ensure resistance is present from the start to end position.

A staggered stance is a good starting position for this exercise; however, feet parallel and single-leg stance may be used as progressions.

Ask the client or patient to assume optimal form/posture:

Feet perpendicular to the floor and 2nd toe aligned with ASIS

Pelvis neutral (absence of anterior or posterior pelvic tilt)

Torso, scapula, and head in neutral alignment

Cue the client or patient to push their feet into the ground, squeeze (contract) their glutes, contract their quads, and perform the drawing-in maneuver to ensure optimal core stability.

Cue the patient or client to push through the cable handles to full elbow extension and scapula protraction, paying close attention to trunk and pelvis stability.

Have the client or patient bend their elbows, control the rate of descent, and control the path of the handles (forearms should remain near perpendicular to the cables).

Once the client or patient has achieved the largest range of motion that can be performed without pain or compensation. Have the client or patient check their positioning.

Repeat for the desired number of repetitions.

 Dumbell press, bench press, machine chest press.

 Alternating, unilateral, feet-parallel, single-leg stance

Do not grasp handles with excessive wrist extension. The dumbbells should be grasped as if making a fist to “punch”.

Do not attempt a range of motion that is larger than can be performed without pain or compensation.

The scapula should not be cued into a fixed position. The concentric phase of a push-up should include protraction, and the eccentric phase should include retraction.

Standing Chest Press

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