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Band Assisted Pull Up
A pull up with a band taking part of your bodyweight, so you can train the full movement before you can do it unassisted. Builds the lats and upper back.
Push Up
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The standard floor push up. Builds chest, shoulder and arm strength and is a common step in shoulder rehab.
How to do it
Set the hands a little wider than the shoulders and hold the body in a straight line from head to heels. Lower until the chest almost touches the floor, breathing in. Breathe out and press back up, pause at the top, and repeat.
Common mistake
Letting the hips sag or the elbows flare straight out. Keep the body in one line and the elbows angled back slightly; raise the hands on a bench if you can't.
Helps with
- Shoulder pain
- Posture
This video shows the movement. Your dose and progression depend on your plan. Not sure where to start? Take the free ADAPT assessment.
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