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Suspension Weight Transfer Push Up

This video shows you how to do a Suspension Weight Transfer Push Up - a great way to use bodyweight, core strength, and weight transfer to get a full-body workout! Learn the proper technique and get toned fast.

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00:04 - 00:09This is Brent of the Brookbush Institute bringing you an advanced stability exercise for
00:09 - 00:09the chest and
00:09 - 00:13shoulders using our True Fit Suspension Trainer. I'm going to have my friend, Melissa, come
00:13 - 00:19out. She's going to help me demonstrate this exercise, which is a weight transfer push
00:19 - 00:24up. It's kind of like mixing a push up with a unilateral fly that dynamically
00:24 - 00:29changes back and forth. It's a fun exercise, very challenging. First things to
00:29 - 00:34remember, guys, just because I put a suspension trainer in her hand does not
00:34 - 00:38change what form is supposed to look like for a push up. So, I'm going to have Melissa
00:38 - 00:44walk out. She's actually, for this exercise, going to descend halfway into
00:44 - 00:48that push up. But before I torture her by keeping her there, let's double check our
00:48 - 00:54check points. Her shoulders are down and protracted, right, so she has that
00:54 - 00:59nice stable position for a push up. Her head is back and chin is tucked. She's drawn
00:59 - 01:04in. If she had an anterior pelvic tilt, I could tell her to tuck under and squeeze
01:04 - 01:09her glutes to get her pelvis nice and stable. Her quads are nice and tight, and
01:09 - 01:12since this is a push up, she's actually going to get up on the balls of her feet
01:12 - 01:17so that she has a nice pivot point as she goes through this movement pattern.
01:17 - 01:23As we go further and further into this, increasing load, you have to be up on
01:23 - 01:27your toes. She's then going to descend halfway into her push up so her elbows
01:27 - 01:32are even with her torso. Now this is where the fun begins.
01:32 - 01:37She's going to try to reach out with this arm into a full fly, and what you guys
01:37 - 01:42will notice is that all of a sudden, now she's totally off balance. She has to use
01:42 - 01:48her trunk to help keep her from rotating. She has to use this side
01:48 - 01:53of her chest with a much longer lever arm much more than the other side. She's
01:53 - 01:54going to go for the other side again.
01:54 - 02:00Anti-rotation, much more chest and shoulder stability on this side. She can keep
02:00 - 02:05going back and forth here. I would definitely keep this in my stability
02:05 - 02:11endurance training program design, so 12 to 20 reps sets. and since we're going to
02:11 - 02:19take Melissa through a couple of progressions here, we're going to have her stop. Shake it off a
02:19 - 02:26little bit. Taking this up a notch, we can make this require more coordination by
02:26 - 02:30having her go from one side out, like this, which is more like an alternating
02:30 - 02:36pattern, to a reciprocal pattern where she's going from this position to this
02:36 - 02:42position without changing anything here. No rotation, this stays totally stable.
02:42 - 02:47If I put a martini on your back- we know how stupid martini glasses are
02:47 - 02:51how easily they spill- if we put a martini glass on your back, it wouldn't
02:51 - 02:56move. You ready? Hit it.
02:56 - 03:04She goes into that same position, elbows even with her torso, and then as this arm comes back, that arm goes out. And
03:04 - 03:10again. We can do those 12 to 20 repetitions, super tough at a slow tempo.
03:10 - 03:16She's definitely having to work hard. I don't know if you guys can see her shaking on
03:16 - 03:23camera, but I do. So, you have the weight transfer push up alternating arms, this
03:23 - 03:27is a little bit more of a reciprocal pattern with the arms. We're going to go ahead and have
03:27 - 03:37Melissa relax again. Let's take this up one more notch. Do you think you have one leg? Alright, so
03:37 - 03:42we're decreasing her base of support by more than 50% by putting her
03:42 - 03:47on one foot. This is where we're going to require some hip stability, a lot of core
03:47 - 04:00stability, and of course a ton of stability from her shoulder girdle.
04:00 - 04:07From here we can go into that reciprocal pattern, maybe? Almost. That might be a
04:07 - 04:11little bit reaching for Melissa, but she's doing an alright job. Make sure you
04:11 - 04:17guys do both legs. Right, so if you did your right leg, you'll want to make sure you
04:17 - 04:22do your left leg either the next set for a full set, or that halfway through your
04:22 - 04:26set you're switching legs, so that you are getting as much of a benefit on your
04:26 - 04:32right hip and that control of rotation as you are on your left hip. You could increase
04:32 - 04:38load on this. How do we increase load on a suspension trainer? We get
04:38 - 04:43her closer and closer to horizontal. I could make these straps longer, or I
04:43 - 04:49could have her bring her feet back. But I'm going to go ahead and warn on this
04:49 - 04:55particular exercise, that probably shouldn't be your first goal. Like I said,
04:55 - 04:58this is definitely one of those exercises that I would keep in my stability
04:58 - 05:05endurance training, that fairly high rep stability training that we do, because as
05:05 - 05:11the weight increases, this becomes a very long lever on the shoulder. I have
05:11 - 05:18had the unfortunate experience of having to treat individuals who have been hurt
05:18 - 05:26by flies. If you can't do 12 reps, you need to think about walking your feet
05:26 - 05:31forward, not walking your feet back to see if you can go into some horizontal
05:31 - 05:36version of the Iron Cross. I'm not sure that that's the goal of this exercise. Be
05:36 - 05:40careful, guys, there are other other exercises we can use to build strength.
05:40 - 05:44So, once again, going through our progressions- are you ready to go through all
05:44 - 05:47of them? We'll just do a couple reps in each.
05:47 - 05:50She's going to go halfway through. Notice both feet on the floor, notice her kinetic chain
05:50 - 05:55checkpoints are in line, and she's just going to reach one arm at a time. A little
05:55 - 06:03slower than that. From there she can go reciprocal. Right, so from here to here and
06:03 - 06:10back. She can bring both arms back together now. Let's go one leg- she can try alternating one leg.
06:10 - 06:16Squeeze this glute really hard, there you go.
06:16 - 06:21And then we can go reciprocal from there. If you guys didn't want to bring
06:21 - 06:25something like this into your strength training, you could try those strength
06:25 - 06:29stability supersets that are Phase 2 of the NASM OPT model, Maybe we could do
06:29 - 06:34bench before this, and then use this exercise to burn somebody out. I hope you
06:34 - 06:38guys enjoy this exercise a lot- very, very challenging. I look forward to hearing
06:38 - 06:43from you guys about what you think of this exercise, how it made you feel, maybe
06:43 - 06:47how sore your chest and shoulders were the next day. Let me know in the comments
06:47 - 06:48section of this video.
06:48 - 06:48Thank you.

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