Name: Suspension Push Up and Progressions
Uploaded: 2023-04-26T01:00:27.000Z
Duration: 12 min 35 s

English captions

https://stream.mux.com/2OixZ555Hygp01iD46TzaAOqmIxBbi9pR02ja41Bc5gQ8.m3u8

Learn how to properly perform suspension push-ups and their progressions in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on form, set-up, and exercise modifications (including regressions and advanced progressions) to safely build chest (pectoralis major), shoulder (deltoid), and triceps strength while enhancing core and shoulder girdle stability. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to progress their push-up training with suspension systems.

Introduction to Push-Up Progressions with Suspension Trainer

Common Mistakes in Suspension Push-Ups

Load Progressions for Increasing Difficulty

Stability Progressions in Push-Up Variations

Challenges of Single-Arm and Unstable Push-Ups

The Importance of Stability Endurance Training

Suspension Push Up and Progressions

This is Brent of the Brookbush Institute going over progressions for that pushing, or chest movement pattern that we're all so familiar with in our resistance training programs. Specifically, we're going to go over push-up progressions using a suspension trainer. So, I'm going to have my friend, Melissa, come out. She's going to help me demonstrate the variations and progressions that we do. Alright, let's see it, lets see which we get started with. And right off the bat, I want to make this point. I see this way too often with suspension training. People go into a push-up, and rather than the suspension trainer being in line with their arms, they get out here. This creates a force vector into flexion, which causes them to need to use some of those extensors and internal rotators of their shoulder to maintain this in this position. They're actually pulling down against this. I have noted that this can cause problems over time and lead to some tightness in potentially the subscapularis, teres major, maybe even teres minor and some shoulder issues long-term. So, let's make sure we we stay down here. Now beyond that, this is still a push-up. We're still going to use the same form cues, the same postural cues, the same kinetic chain checkpoints we've used for every other exercise we've ever done. Melissa's head's going to be back and her chin's tucked so that she has that nice lordosis in her cervical spine. She's going to be drawn in. I'm going to have her tuck under a little bit, because I know Melissa has a tendency to go into an anterior pelvic tilt. I actually want her to protract. Another mistake I often see in push-ups is people get a little little lazy in their scapula and fall back into retraction. I actually want protraction at the end here. Quads locked out. She's on the balls of her feet, so not on her toes, but on the balls of her feet. Alright, you ready? Let's see it. Good, and as I'm kind of lining things up here, guys, I also want to see her hands, her forearms stay roughly parallel to each other. Her hands are kind of even with her elbows- she's not getting crunched in here. One of the things I do like about the True Fit is it's two independent suspension trainers as opposed to having a a pivot point that would be right back here and pull her in. I like having that ability to adjust out this way. These are also little softer straps. They don't leave marks on people's skin and there's no big bulky hinge. How does that feel? Good. You know what I think when a client or a patient says, "Good" to me? I'm thinking- not hard enough. So, let's talk about how to progress this exercise. Let's start with our load progressions. Load progressions are fairly simple. We just need to figure out how to get Melissa's body more horizontal. The more horizontal, the longer the moment arm, the more force is going to be on her arms. So what I could do is just have her start by getting her feet further back. Alright, step out. Go ahead and go. That's as opposed to if she brought her feet out a little bit, you guys can see she's closer to vertical. The closer she is to vertical, the less force. If that wasn't enough, moving her feet back wasn't enough, I could make these longer. Making these longer will allow her to get more horizontal. Push all the way out for me- still not thinking that's hard enough though. So, the next thing I could do is- she's kind of letting the the straps fall away this way, let's go ahead and flip her around so that the straps are more up and down. This will get her even closer to horizontal. I see that's looking pretty tough. That's looking pretty tough, and if all I wanted to do is use a suspension trainer as the unstable environment, that's as unstable as I wanted to go, and I wanted to progress load as far as I could, this would be a good progression for her. I could take this one step farther and actually raise her feet up, getting her totally horizontal, maybe putting her feet up on a bench. That's something for you guys to experiment with, definitely very tough. Definitely be careful who you try that progression with, obviously, because once their feet are up, you don't want their face to become the first thing that ends up on the floor. So, now we get to try our stability progressions. One of the reasons I like suspension training is it has brought some attention back to stability training. Everybody loves power. Everybody loves max strength. Everybody loves power lifting and Olympic lifts. They've become very popular right now, but we can't forget about our stability endurance and strength endurance training. You can't lift more than you can stabilize, and it seems like one of the few modalities in that stability endurance, strength endurance phase that people get really excited about is suspension training. The question just becomes what progressions are we trying to do? What adaptations are we trying to get? It's important that we get a little bit of practice getting people to the stability progression that will lead to an adaptation over a training period. Melissa is going to help me demonstrate not just load progressions here which would just showed you, but now we're going to start thinking about how can I make this as unstable as Melissa can handle. We started with- let's just start with that two-handed variation again. Alright, so we see this is fairly stable for Melissa. If I wasn't going to increase load, but I was actually looking to increase her stability and neuromuscular control, I'm going to have to find a way to make this less stable. Why don't we try one foot? I have to warn you guys, unlike the row progression, if you've already watched that video, these little changes in this exercise progress really far, really fast. So, two legs to one leg is a huge progression on a suspension trainer. How many of you guys have ever wanted to try a single arm push-up? I think that's coming next. I think that's coming next. The nice thing about a suspension trainer though is -think about what I was saying about load. The more horizontal you are, the more load. The more vertical you are, the less load. So, you can actually start off fairly vertical, fairly vertical and work on your one-arm push-up with a fairly small percentage of your body weight. And what I like about this is you'll notice huge, huge forces trying to keep you from rotating, or trying to make you rotate. It takes a lot of core stability just to do some single arm stuff even at an almost vertical trajectory. Pretty tough? You want to try one arm, one leg? No. I have to admit, guys, we have tried one arm, one leg, but Melissa and I were both fooling around before we took this video, and neither one of us could even come close to one arm, one leg. So, my challenge to you: if you can do one arm, one leg suspension push-ups, even fairly close to vertical, I want to see you. Can you just throw that on your iPhone, throw that on your iPad throw that on your Android device, throw it up on YouTube, send it to me on Facebook, post it on Facebook on my page? I would love to see that, because that progression is crazy. Now, a real progression- let's just go back and show one more thing we can do here. We're going to get these pretty close to even. We could, of course, add our Airex pad. So, just going from two foot to one foot unstable, or even two feet unstable with one arm is going to be a pretty big progression. So, Melissa is going to try one foot on the Airex pad using both arms. It's really, really tough, and I'm kind of wondering if we might have surpassed her ability here. Well, maybe not. Remember, guys, you want to keep somebody with perfect posture for 12 to 20 repetitions at a slow tempo when we're working in that stability endurance or strength endurance phase, and they have to remain, they have to have perfect form throughout the entire rep range throughout the entire set. That actually looks pretty good for Melissa. That's pretty intense. You want to try two feet one arm? This is going to be tough. This is going to be really tough, especially if she brings your feet pretty close together. Oh, good call. I would think that the biggest mistake here is progressing too fast on this one arm variation and not using a full range of motion, or allowing some rotation to happen at the core and pelvis, which we also don't want. So, let's back this all up. Alright, go ahead and relax, Melissa. Let's back this up and organize this. We had all of our variations in load progressions, so don't forget that the more horizontal somebody is, chances are the more load on their arms. The more vertical they are, the less load. We talked about some ways of easily changing that, like moving the feet back to make somebody more horizontal, or making the the True Fit straps here longer, or flipping somebody around so that the True Fit straps are totally vertical and then their bodies more horizontal, and then of course we talked about that last load progression of bringing some of these feet up and making them totally horizontal. Then we had all of our stability progressions. A little warning when it comes to your pushing progressions: the jumps are a little larger than some of our other suspension exercises. So when we go from two feet to one foot on a push motion like this, it's a big jump, and it's going to be very challenging to go from two feet, two arms to two feet, one arm- huge challenge. But if you've ever wanted to work on your single arm push-up, suspension training is one of those things where you can take the percentage of your own body weight that you using and bring it way down. And then, of course, we talked about adding the Airex pad. As I've talked about in several other videos and talked about earlier in this video, guys, don't forget to practice your stability endurance, strength endurance training. You can't lift more than you can stabilize, and I think a lot of people skip this phase of training, that 12 to 20 reps where we work on coordination and more complex exercises, because they think it's not exciting. But really, the only person keeping it from being exciting is us as professionals. We have to practice. We have to come up with new ideas. We have to come up with new routines to challenge our athletes, to challenge our clients, to challenge our patients so they'll stick with this, keep working on stability, and hopefully over time reduce their risk of injury, increasing their neuromuscular control. I hope you guys enjoy these progressions. I hope they are a huge challenge. I hope to get a few videos of the single arm, single leg push-up. That would be awesome. Send those to me on Facebook. I'll talk with you guys soon. 

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Chest strength training exercises - best progressions for bench press, barbell press, dumbbell press, push-ups, bands, cables, and bodyweight. Chest movements for endurance, stability, hypertrophy, and strength, and a sample routine. 

Chest Exercises and Pushing Progressions

Start by having your client or patient grasp the handles of the suspension trainer.

Cue your client or patient into a position in which the straps and their fully extended arms are aligned. This is achieved by asking them to adjust the strap length, foot position, body angle, and shoulder and arm position appropriately.

The foot position and strap length may need to be repositioned during the first few repetitions to ensure that the straps and forearms maintain alignment throughout the motion.

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

To enhance core muscle recruitment and trunk stability, ask your client or patient to maximally dorsiflex their ankles and attempt to get as much of the ball of their foot on the floor as possible. Have them “squeeze (contract)” their glutes and quads as if they are pushing the balls of their feet back into the floor. Last, have them perform the abdominal drawing-in maneuver before initiating the eccentric phase.

Cue the client or patient to maintain trunk stability as they bend the elbows and slowly lower themselves into the bottom position.

Ensure that your client is maintaining the drawing-in maneuver, glutes contracted, and quads contracted, before they push themselves up (or push the ground away) to full elbow extension and scapula protraction; achieving a plank position with fully extended arms.

Repeat for the desired number of repetitions.

 Load is reduced if the body is positioned more vertically, increased if the body is positioned more horizontally, and the feet may be elevated for additional load.

 Single-leg, bilateral to unilateral, unstable surfaces

 Additional resistance with a weight vest.

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.

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