Chaos Push-Ups
Why I Love It
Chaos push-ups rank high on my list for a few reasons. I love doing them as they always create a fun and stimulating challenge. They have been a top-notch way to end my upper body warm-ups especially when I was on the tail end of fixing up a pesky shoulder injury. It’s also fun to add in as a superset from time to time depending on the program I'm following.
What Does it Do
Here are 2 of the biggest benefits of the chaos band push-up.
The instability driven from the bands is a great way to improve recruitment from joints and tendons creating more strength in areas of the shoulder like the rotator cuff.
The overall core component of this exercise is no joke. Also using a ton of stabilizers in the core you are guaranteed to build extra strength and control in the core.
Key Coaching Cues
When it comes to coaching this movement or giving advice on how to execute it safely and effectively it is not a ton different from the regular push-up. You have to keep the anterior core engaged and squeeze those glutes. With the hands just outside of shoulder-width apart grab the band and prepare for the wobbles that might ensue. I like to externally rotate my hands like opening or closing a pickle jar and keep my shoulders packed down and back. From there ease yourself down with a controlled tempo and return back to the top.
Where To Implement It
In my opinion, the chaos push-up is best used at the end of a warm-up to start priming your body for strength and still getting some crucial stability activation. Keep in mind that it's best used for a warm-up for movements like the bench press or overhead exercises. It can definitely be used anywhere throughout the workout as well.
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