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