Level One: Wall Push Ups

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1 Level One: Wall Push Ups The wall push up is the entry level horizontal push exercise as the demands on lumbar control and pelvic control are at the minimum due to the decreased gravity effect. The demands on shoulder stability are also reduced due to the angle / demands of the stress through the shoulder. It allows for easy teaching of controlling stability, as well as the movement itself. The progression from here is to move lower down the wall until you are in a position to move on to the next level. If you lack the strength to perform a wall push up due to a lack of upper body strength / stability then the signature or MTS can be used to isolate the strength of the movement. Also imbalances can be addressed with the MTS chest press. - Find an empty wall and stand about 3 feet in front of the wall - Engage your core and keep spine straight and head in a fixed position - Outstretch your hands so palms are against the wall, just wider than shoulder width and just below shoulder height - Lean your body to the wall, keeping the core engaged and spinal alignment, until your face is a few inches away - Push back to the start and repeat for the desired number of repetitions Be aware of: hips sticking out, dropping just the head to the floor, spinal alignment, rotation of the shoulders. Primary Muscles: pectoralis major, anterior Secondary Muscles: rectus abdominus, transverse abdominus, erector spinae, rhomboids.

2 Level Two: Olympic or Smith Machine Push Up The introduction of the bar places greater demands on the shoulder stability and also allows you incremental changes in angle, therefore increasing gravity s effect on lumbar and pelvic control as you move closer to the floor. The user shoulder move to a horizontal position when they have mastered body awareness and control and shoulder stability is evident. - Adjust the smith machine bar so its set at the appropriate height for you - Engage your core and keep the spine straight and head in a fixed position - Outstretch your hands and grip the bar just wider than shoulder width - Bending at the elbows lower your body to the bar, stopping when the bar is just a few inches from your chest - Keep the core engaged and spinal alignment throughout (shoulders, hips and knees) - Push back to the start and repeat for the desired number of repetitions Primary Muscles: pectoralis major, anterior Secondary Muscles: rectus abdominus, transverse abdominus, erector spinae, rhomboids. Be aware of: hips sticking out, dropping just the head to the floor, spinal alignment, rotation of the shoulders.

3 Level Three: Floor Push Up The floor push up allows for a number of progressions, using levers, depth and instability to overload this movement. The progressions in this movement are as follows: On knees On Feet Raised Feet BOSU Ball Only progress when you are capable of completing 3 sets of 12 with good form Primary Muscles: pectoralis major, anterior Secondary Muscles: rectus abdominus, transverse abdominus, erector spinae, rhomboids. - Start with hands on the floor, just wider than shoulder width, just below shoulder level - Assume the starting position with the elbows locked, with a straight line running between your ankles, hips and shoulders, toes on the floor - The spine must stay in a straight line, so lead with the chest to the floor, neck stays in line with the spine - Core stays engaged throughout - Lower yourself until the chest is just above the floor, pause and push back to the start Be aware of: hips sticking up in the air, dropping just the head to the floor, spinal alignment, rotation of the shoulders.

4 Level Four: Dumbbell Bench Press Variations The progression from here is to dumbbell bench press. We can move the user to a stable surface with the confidence that they have good control within the torso and shoulders. Proressions for bench press variations include: Flat bench Incline bench Alternative dumbbell press - Sit down on a bench with the dumbbells resting on your thighs - Kick the weights to shoulder level and lie back - Position the dumbbells so they are in line with the chest (sternum) with the wrists locked, directly above the elbows - Keeping your feet flat on the floor, core engaged and spine straight - Press dumbbells up, so they come together above the chest (keep head on the bench throughout) - Lower until the dumbbells are in line with the chest Primary Muscles: pectoralis major, anterior Secondary Muscles: rectus abdominus, transverse abdominus, bicep brachii, erector spinae, glutes. Be aware of: head coming up off the bench, range of movement in one arm different to the other, keeping feet flat on the floor, avoid thrashing the legs around, arching in the back, pushing hips up off the bench.

5 Level Five: Barbell Bench Press The progression from dumbbell to barbell is again based on the fact that stability and control will result in greater technique and therefore progression. Flat Olympic Bench Incline Olympic Bench Primary Muscles: pectoralis major, anterior Secondary Muscles: rectus abdominus, transverse abdominus, bicep brachii, erector spinae, glutes. - Lie on the bench with your glutes and shoulder blades touching the bench, feet flat on the floor - Head should be positioned so the barbell is situated above the bottom of the neck - Take your grip on the bar, with an overhand grip, wider than shoulder width - Your grip should be positioned so when lowering the bar the wrists and elbows are aligned - Push the bar off the rack and bring forward several inches - Under control lower the bar down to the middle of the chest - Pause and then push back to the start position Be aware of: head coming up off the bench, range of movement in one arm different to the other, keeping feet flat on the floor, avoid thrashing the legs around, arching of the back.