RBS EXERCISE OF THE WEEK-#1
The Foam Roll Pushup w/Deficit
This diverse and unique pushup variation combines shoulder stability/centration, potential chest and shoulder hypertrophy and endurance, upper body warm-up/preparation, improved flexibility and mobility, and basic levels of strength in beginner-level clients, or de-load and neural maintenance in advanced-level lifters.
If you were to pick one exercise type that provides the most training variation, then the push-up would undoubtedly be at the top of the list. The amount of useful application is vast, to say the least. As such, you can incorporate cheap and standard pieces of equipment to provide a solid training stimulus and keep the gains coming in the weight room, regardless of the level of lifter you are.
Let's take a fat loss client for example. What is the number one thing your weightlifting routine should aim to accomplish to create the highest metabolic disturbance and burn the most calories during and after your workout?
The RBS Fat Loss Exercise Formula:
Calories Burned=Volume (sets x reps) + Intensity + Total Body Muscular Force Output
Unfortunately, the last variable can't practically be measured, and we just appreciate it exists and aim to optimize it with more bodyweight-based free-weight exercises that are more total body in nature. Pretty simple. Notice how I didn't make mention of muscle groups involved, but rather collective muscle output. Reason being that most muscles are working on some level, especially with unsupported free-weight training. So that's a lot of muscles with various designated roles (stabilizers, neutralizers, prime movers, synergists, etc.) to track. It's far too complicated, detailed, and unnecessary to list every muscle and its role working in an exercise unless you are just trying to show off.
Rather, the simplified approach is to identify a target movement pattern (squat, hinge, push, row, pull, press, rotate, carry), and then attempt to increase the workload on all secondary muscle groups, so you maximize the formula from earlier and burn the most calories possible. Apply this to every exercise you encounter and you can so how quickly the numbers add up over exercises, training splits, days, weeks, so on and so forth.
So with the Foam Roll Press, you receive a lot of bang for your buck. Your training a push pattern with the pushup, and If you combine moderate to high volume, greater intensity via slower tempos, a weight vest, and or plates on the back, and a high level of muscle recruitment from head to toe with any pushup (Core, glutes, hip flexors, shoulders, pecs, and neck), you've earned yourself a very high rating score. for a fat loss exercise selection.
Ideal for beginner-level clients
If you have a strong background in weightlifting, you are going to blow this exercise away. Beginning-level clients aren't going to possess high degrees of control, size, endurance, and most notably motor unit recruitment and muscle activation. World-renowned powerlifting coach and training genius Louie Simmons referenced only about 40-50% of muscle potential for newbies. The number isn't important, but beginners are fresh in their journey, and the ways in which they can get stronger are much greater than someone who has been lifting for years, who absolutely requires greater resistance and training intensity. Furthermore, endurance, size, coordination, and stability are going to be deficient on some level in beginners, and you can cover all of your bases with this exercise and several others. It's most certainly not the only option to facilitate strength gains, but it's one option and doesn't require much money or equipment in order to be successful.
For intermediate-level lifters with a solid strength base, this exercise can provide a few benefits. First, there is a decent stability challenge, so if your scap or rotator cuff isn't doing its part, the foam roll can trigger greater activation, so that you can use your prime movers better in the more standard and traditional bench and dumbbell pressing exercises. Last but not least, you can use this drill as a "Compound Set" and pair it with a bench or dumbbell press to build endurance and size by increasing training volume in dedicated volume phases.
And for advanced level lifters this exercise may look ridiculous, but it's still going to provide some challenge and stress on the core, shoulder stabilizers, and works great during planned de-load or taper phases so that you can allow for further gains (i.e. Supercompensation) to occur passively, and provide a low level training stimulus for muscle maintenance so you can better ensure you pick back up where you left off when the time comes to train intensely again.
In closing, you may have noticed The Deficit naturally performed with this exercise. This is only going to create a slight effect in the context of potential strength, size, flexibility, and endurance gains due to a prolonged lowering period. Conversely, The FRC defines mobility as a product of strength x control, and the foam roll press is exactly that plus maximal range of motion, so you can definitely add that to the list of benefits. Also, you'll notice the relative diagonal positioning of the foam rolls relative to your body line. The value here is that it automatically creates a more favorable 45-degree arm angle that is more shoulder-friendly (i.e. less subacromial impingement) and targets all of the Horizontal adductors (Biceps, chest, anterior delts, lats, etc.). Combine this with the fact that the closed-chain position with the arms fixed on the foam roll makes it even more shoulder-friendly, and you're left with a very supportive and comprehensive pressing exercise that can deliver for anyone.
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