This is Brent of the Brookbush Institute, in this video we're going to do a
multiplanar dumbbell press. Not that there's anything wrong with a transverse
plane press, but I'd like to bring a little bit more functional strength back
to the weight room and I have yet to see somebody open a door like this, excuse me.
Right we push things from here, on the field we push things from here. I'm going to
have Melissa come out, she's going to help me demonstrate. You don't see that. Go
ahead and lay down. Alright this actually ends up being a very
challenging progression too, I think you guys will really enjoy just adding a
little variety to your workouts. Melissa's going to start with the
traditional dumbbell press. She knows how to do this dumbbell press. Notice she's
got good kinetic chain alignment, her glutes are nice and tight to help her
stabilize. she's drawn in and of course her shoulder blades are moving with the
dumbbells, we don't see her excessively shrugging. But now let's see if we can we
can change this up a little bit, what if she goes at 45-degrees. Alright so now
she's like pushing here right, so not quite not quite here, not quite here, kind
of pushing from here, which which we do have to do in sport, like football or
basketball, you don't always end up in this position. What if I have her then
go okay let's do sagittal plane presses. So now your elbows are going to pass right
by your sides. This is really really tough on the shoulder girdle guys, she
had a really hard time when we first started doing this of getting her
shoulder blade to come back with the dumbbell, she kind of wanted to do this
thing, right it's tough, and then come back, and then we can go transverse plane
again. Now of course you could do sets of any one of these angles right, like you
could do transverse plane press for 12, and then 45-degree for 12, and then
sagittal plane for 12. Or you could mix it up, she could do it by my cue. So I
could go okay sagittal plane,
good back transverse plane good, 45-degrees good, transverse plane good,
sagittal plane. Alright so we can mix it up a little bit, a little bit more
functional. Alright go ahead and take a rest for a second. Now what we can do is we
can add back some of the other progressions that we've done with our
dumbbell press, maybe things like alternating or unilateral. We'll go
through a little alternating this time, what do you think? Alright so we'll add
just a little bit of alternating, we're going to pretend she actually had 60-
seconds rest, poor Melissa gets beaten up in these videos. Alright so let's go
transverse plane, right and then left, alright wait for my cueing
now. 45-degrees left, good let's do right transverse plane, left transverse plane
good right 45-degrees. See you guys can have some fun
with it. Again you could do a traditional just let's do 45-degrees alternating.
Alright so she could do with just all 45-degrees alternating, or we can mix all
sorts of different things up like she could go sagittal plane right, sagittal
plane left, sagittal plane both oh yeah wear it out, good go ahead and relax for
a second. Alright now what we could do is we could go well how do we normally
progress a dumbbell press. Melissa you're going to need to move that bench out of the
way because we're going to do dumbbell press on stability ball, with the
multiplanar and this alternating. You ready? Alright
there you go, alright make sure when you roll out you get into like bridge
position, I want really tight glutes so that you're really stable, good back up
just a little bit so there's no weight on your head. Alright now we'll
start together so both transverse plane good, both 45-
degrees, both sagittal plane. Now once you go alternating on the ball you are
really really upping the difficulty, because that ball wants to wobble on you.
So let's go left 45-degrees.
Notice I didn't pick one that she was ready for, right because that's that's how sports works,
you're not really ready for anything. So as long as you're keeping a
tally of how many you do of each, let's do right sagittal plane,
alright left transverse plane, right sagittal plane, alright left sagittal
plane, good come on right transverse plane, couple more. You can see we
can have a little fun with it, or again you could go back to all right we're
going to do all alternating in the transverse plane, or all alternating in
45-degrees are all alternating in the sagittal plane. You have a lot of
options, the whole point of this video though is we don't always push here. We
were joking about it in the beginning of the video with the I don't push a door
open like this, we don't high-five like this, like that
doesn't happen. Most of the time in sport we end up pushing here or here, it just
isn't very functional to only strengthen here. Now for bodybuilding and
hypertrophy purposes yes this probably hits the most pectoral fibers, but for
those of us in sport are we always looking to hypertrophy? Now man I don't
want to be all huge playing basketball, maybe I don't want to be as big as I
possibly can if I'm a wide receiver in football, I mean it's important to be
muscular but it might be more important to have that strength right here so that
you can you can push or or guard yourself against the defender who's
coming in to body you up. Alright so try these progressions out both on
the bench and the ball. Maybe this stays more in your stability endurance phase,
but nonetheless I think you guys are going to enjoy the tangible outcomes you
can feel when you get back on the court.