Name: Suspension Weight Transfer Push Up
Uploaded: 2023-04-26T01:02:06.000Z
Duration: 6 min 58 s

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https://stream.mux.com/c9bPpSFFwPBwF4SxRHJd39rL01BtciizNrGU02XkzZGc8.m3u8

Learn how to properly perform the suspension weight transfer push-up in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert guidance on set-up, posture, and exercise modifications (including progressions and regressions) to safely build upper body strength, core stability, and full-body control. Enhance chest, shoulder, and triceps development while improving coordination, balance, and functional performance. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to maximize strength training, prevent injury, and optimize results.

Introduction to Advanced Stability Exercise

Demonstration of the Weight Transfer Push-Up

Progressions: Increasing Coordination and Stability

Incorporating Hip Stability with Single-Leg Variations

Recap of Progressions and Integration into Training

Suspension Weight Transfer Push Up

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

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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 to approximately mid-range of a sagittal plane push-up (elbows close to sides). They should pause when the upper arm is in alignment with the torso.

Ensure that your client is maintaining the drawing-in maneuver, glutes contracted, and quads contracted before they reach out with one arm. The goal is to achieve full horizontal abduction of the shoulder, near full extension of the elbow, as if performing a “chest fly” with one arm, while maintaining a “push-up position” with the other arm (and preventing any trunk rotation).

Ask the client to slowly return the extended arm to the push-up position, and then extend the other arm into the “chest fly position”.

Alternatively, you can challenge your client or patient with combinations of the unilateral fly position, the bottom of a full range of motion push-up, and returning to the starting position of a push-up.

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.

 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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