0:03 This is Brent, President of B2C Fitness and we're talking about our chest resistance training 0:07 progressions or our chest training progressions. Specifically, we're talking 0:11 about our stability progressions. The last exercise in that stability progression 0:15 is a standing press, or a cable standing band press. Now, despite this being at the end 0:21 of our stability progression it is also an extremely functional exercise. The 0:26 problem I have with push-ups, dumbbell press, bench press, is we just don't do 0:31 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, 0:39 stabilize in our core, and then push. I'm going to have Laura come out and help me demonstrate this 0:43 exercise. 0:53 The first thing we want to do is mind our five kinetic chain checkpoints. So 0:58 we're going to make sure her feet, knees, and hips are all in one line. We're making 1:02 sure the feet are parallel, be careful that back foot has a tendency to want to 1:05 turn out. People do have a tendency to get into an anterior pelvic tilt, 1:11 we want to make sure that they stay tucked under. One way you can 1:16 help keep that position is to have them squeeze their glute, squeeze their quad, drive their heel 1:22 through the floor, making sure that glute stays really tight, and then draw-in. If 1:26 they do that, generally this will stay nice and in alignment. We're going to have them bring their 1:31 hands up to a position just below shoulder level, but everything lined up in the 1:36 transverse plane. If they're nice and stable, you can go ahead and queue them 1:39 to push through as far as they can. One thing we do not want to have happen 1:44 is every once in a while I'll see somebody do a chest press, but maintain 1:47 retraction. Make sure that they go ahead and push all the way through, that's serratus 1:52 anterior strength, that protraction is actually extremely important to 1:56 our functional mechanics. The other dysfunction we commonly see in a chest press, is people who have an 2:02 inability to stabilize their scapula. And when this happens we usually see one of 2:07 two things. Either they'll push out, start to protract and elevate, we 2:10 get all of this compensation happening, all of these overactive synergists pulling in 2:15 the wrong direction, or, we might see somebody who can push out perfectly, and 2:20 then as they're coming back they start to go into elevation because they can't 2:24 stabilize. If that's the case, we're probably going to have to regress from a 2:29 relative stability standpoint. Now, our relative stability progression for the 2:33 chest is sagittal plane first, if somebody has any upper body dysfunction. As we correct 2:39 that we'll be able to move to the transverse plane, and then once we have them optimal 2:46 we can go into an incline press. So I'm going to have Laura go ahead and demonstrate the sagittal 2:51 plane press. I find the queuing for this is easiest by having them start with their elbows close to their side 2:56 and then they're just going to push straight down, as if they're pushing somebody out of their 3:00 way. Now this is the first exercise in our relative stability progression because, 3:05 for the most part, it maintains space between the acromion and the humeral 3:11 head right here in the shoulder. Most of the problems we have in upper-body 3:15 dysfunction from a pathological standpoint like inflammation, impingement and all that stuff, is 3:20 because the humeral head gets butted up against the acromion in this position. 3:26 As you can see Laura does not have a problem with this exercise. Her body mechanics 3:31 are pretty good. So I would go ahead and progress her to a transverse plane press. She does pretty well with that. 3:38 We might even try an incline press. I'll lower the band. 3:44 Obviously her mechanics stay fine. So from here we start working on her 3:50 stability progressions. Now, our upper body stability progressions are going to be 3:54 going from bilateral, so two hands, 4:00 to alternating, which is just one hand at a time, but she still maintains that 4:05 other weight in that hand to give her some counterbalance, to unilateral. 4:19 Notice, if we're doing unilateral press, the arm opposite the leg that's back is the one 4:26 doing the work. So, we've got, in this case, right arm, left leg. This leg's back, 4:33 this arm's pushing forward. Those cross-body patterns are very important. 4:38 I'm going to give Laura this back, so we can show you lower body progression. 4:49 Our lower body progression for the chest press is going to be, of course, staggered stance 4:53 so she's nice and stable, to feet together. Make sure the kinetic chain 5:02 checkpoints are still aligned. 5:07 People are going to have to lean forward as the weight gets heavier, 5:10 it's just physics, alright. We just want to make sure they still maintain a 5:14 straight line. We don't want them leaning back at the top, and then straight at the bottom. 5:19 Laura does this perfectly, so maybe we could then go back to the upper body 5:23 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. 5:33 That's pretty good. She still has her glutes squeezed, she's still drawn-in. 5:40 Keeping pretty good form, that looks pretty unstable. I think at this point we'd 5:45 probably stop and let her work on this for a couple weeks before we progress 5:48 to our next exercise. For stability progressions we use 12 to 20 reps, a 5:53 weight that is going to make sure we have momentary fatigue within that 12 to 20 5:57 reps and keep a nice slow tempo. Thank you.
