0:04 This is Brent of the Brookbush Institute bringing you an advanced stability exercise for 0:09 the chest and 0:09 shoulders using our True Fit Suspension Trainer. I'm going to have my friend, Melissa, come 0:13 out. She's going to help me demonstrate this exercise, which is a weight transfer push 0:19 up. It's kind of like mixing a push up with a unilateral fly that dynamically 0:24 changes back and forth. It's a fun exercise, very challenging. First things to 0:29 remember, guys, just because I put a suspension trainer in her hand does not 0:34 change what form is supposed to look like for a push up. So, I'm going to have Melissa 0:38 walk out. She's actually, for this exercise, going to descend halfway into 0:44 that push up. But before I torture her by keeping her there, let's double check our 0:48 check points. Her shoulders are down and protracted, right, so she has that 0:54 nice stable position for a push up. Her head is back and chin is tucked. She's drawn 0:59 in. If she had an anterior pelvic tilt, I could tell her to tuck under and squeeze 1:04 her glutes to get her pelvis nice and stable. Her quads are nice and tight, and 1:09 since this is a push up, she's actually going to get up on the balls of her feet 1:12 so that she has a nice pivot point as she goes through this movement pattern. 1:17 As we go further and further into this, increasing load, you have to be up on 1:23 your toes. She's then going to descend halfway into her push up so her elbows 1:27 are even with her torso. Now this is where the fun begins. 1:32 She's going to try to reach out with this arm into a full fly, and what you guys 1:37 will notice is that all of a sudden, now she's totally off balance. She has to use 1:42 her trunk to help keep her from rotating. She has to use this side 1:48 of her chest with a much longer lever arm much more than the other side. She's 1:53 going to go for the other side again. 1:54 Anti-rotation, much more chest and shoulder stability on this side. She can keep 2:00 going back and forth here. I would definitely keep this in my stability 2:05 endurance training program design, so 12 to 20 reps sets. and since we're going to 2:11 take Melissa through a couple of progressions here, we're going to have her stop. Shake it off a 2:19 little bit. Taking this up a notch, we can make this require more coordination by 2:26 having her go from one side out, like this, which is more like an alternating 2:30 pattern, to a reciprocal pattern where she's going from this position to this 2:36 position without changing anything here. No rotation, this stays totally stable. 2:42 If I put a martini on your back- we know how stupid martini glasses are 2:47 how easily they spill- if we put a martini glass on your back, it wouldn't 2:51 move. You ready? Hit it. 2:56 She goes into that same position, elbows even with her torso, and then as this arm comes back, that arm goes out. And 3:04 again. We can do those 12 to 20 repetitions, super tough at a slow tempo. 3:10 She's definitely having to work hard. I don't know if you guys can see her shaking on 3:16 camera, but I do. So, you have the weight transfer push up alternating arms, this 3:23 is a little bit more of a reciprocal pattern with the arms. We're going to go ahead and have 3:27 Melissa relax again. Let's take this up one more notch. Do you think you have one leg? Alright, so 3:37 we're decreasing her base of support by more than 50% by putting her 3:42 on one foot. This is where we're going to require some hip stability, a lot of core 3:47 stability, and of course a ton of stability from her shoulder girdle. 4:00 From here we can go into that reciprocal pattern, maybe? Almost. That might be a 4:07 little bit reaching for Melissa, but she's doing an alright job. Make sure you 4:11 guys do both legs. Right, so if you did your right leg, you'll want to make sure you 4:17 do your left leg either the next set for a full set, or that halfway through your 4:22 set you're switching legs, so that you are getting as much of a benefit on your 4:26 right hip and that control of rotation as you are on your left hip. You could increase 4:32 load on this. How do we increase load on a suspension trainer? We get 4:38 her closer and closer to horizontal. I could make these straps longer, or I 4:43 could have her bring her feet back. But I'm going to go ahead and warn on this 4:49 particular exercise, that probably shouldn't be your first goal. Like I said, 4:55 this is definitely one of those exercises that I would keep in my stability 4:58 endurance training, that fairly high rep stability training that we do, because as 5:05 the weight increases, this becomes a very long lever on the shoulder. I have 5:11 had the unfortunate experience of having to treat individuals who have been hurt 5:18 by flies. If you can't do 12 reps, you need to think about walking your feet 5:26 forward, not walking your feet back to see if you can go into some horizontal 5:31 version of the Iron Cross. I'm not sure that that's the goal of this exercise. Be 5:36 careful, guys, there are other other exercises we can use to build strength. 5:40 So, once again, going through our progressions- are you ready to go through all 5:44 of them? We'll just do a couple reps in each. 5:47 She's going to go halfway through. Notice both feet on the floor, notice her kinetic chain 5:50 checkpoints are in line, and she's just going to reach one arm at a time. A little 5:55 slower than that. From there she can go reciprocal. Right, so from here to here and 6:03 back. She can bring both arms back together now. Let's go one leg- she can try alternating one leg. 6:10 Squeeze this glute really hard, there you go. 6:16 And then we can go reciprocal from there. If you guys didn't want to bring 6:21 something like this into your strength training, you could try those strength 6:25 stability supersets that are Phase 2 of the NASM OPT model, Maybe we could do 6:29 bench before this, and then use this exercise to burn somebody out. I hope you 6:34 guys enjoy this exercise a lot- very, very challenging. I look forward to hearing 6:38 from you guys about what you think of this exercise, how it made you feel, maybe 6:43 how sore your chest and shoulders were the next day. Let me know in the comments 6:47 section of this video. 6:48 Thank you.
