09 Sep

How to do the push-ups with Loop Bands®

The push-ups are one of the main exercises for the upper body. Someone calls them also press-ups: in my opinion, it is important to use a proper terminology but I believe a correct performance much more important.

In other words you can call them as you wish…as long as you know how to perform them well, therefore read this article carefully.

Even in the case of push-ups, the Loop Bands®  can help you making the exercise easier or more challenigng according to your strength level.

Before trying to do the push-ups with the Loop Bands®  I recommend you to watch again the exercise of the previous article.
In fact, learning how to do the plank will allow you to strengthen the muscles that enable you to maintain a correct posiion while performing the push-ups.

 

Assisted push-ups (with partner)

Premise: in the video I am not showing it, but if you train with a partner the best way to make you help is the following.

Enter in a band by placing it under your abdomen  (NB: where you usually wear the belt, not on your belly!) Ask to your partner to place behind you and to grab the Loop Band with both his hands.

 

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Photo 1 – Loop Band’s positioning


The partner should get in position with his legs apart and stretched outside yours (which are stretched but together instead). To minimize the effort, your partner should pay attention to two things:

  1. not bending the arms;
  2. not leaning forward with the torso.

These are two essential details, especially if you are a personal trainer and spend all the day at the gym.

 

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Photo 2 – Partner with bent arms (error!)

 

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Photo 3 – Partner with bent torso  (error!)

 

If the position is correct, it is not necessary to apply additional pulls and who is doing the push-ups will be able to have a gradual help. Otherwise you may have the feeling of being pulled, and the exercise will be little fluid.

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Photo 4 – Partner in the right position

 

Assisted push-ups (by yourself)

If  you are training by yourself instead, bind two bands together and fix them in the upper part of the door with the Utility Strap. The first band is bent on itself, as this type of set up is the most suitable if you are connecting to a standard-height door (about 2.10 meters).

Very often with the girls I use two Loop Bands 29mm, but always remember that in all the deloading exercises (assisted) the smaller are the bands the more difficult is the exercise.
If you wish, you can also use a single band but I do not recommend it because you could overstretched it: of course it will not break immediately, but surely it will last less.

 

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Photo 4 – notice the first Loop Band bent

 

After entering in the second band get  yourself in position to do the push ups.

To stand in front of the camera in the video you are going to see, I moved too far (the band’s orientation is about 45 ° above the floor); the assistance would have been perfect if I had positioned myself closer to the door in order to keep the band more vertical (see photo 4).

Keep this in mind when you try the push-ups. In the  Loop Bands®  training, the orientation of the band is the main thing to be considered: a few degrees of angle can alter the biomechanics of any exercise, making it ineffective.

 

 

As a guideline, bend yourself until you reach the floor with your nose and push your body upwards by comleting the extension of your arms. Do not extend your head as wishing to look up. Keep always a slow and controlled pace while descending, a fast and controlled pace while pushing.

Following the set progression, use smaller bands.

 

Push-ups with overload

If you can complete more than 10 repetitions, with a proper technique, without any facilitation, then you can try to do the push-ups with overload.

 

 

In this exercise, the key aspect is to fix the band slightly open on your upper back. By doing so, during the push-up, elbows will not hit against the Loop Band but will pass into the central space.

For the rest (position of the torso, head and feet) apply the same rules to be observed in the plank.

In case of problems with the push-ups, as always, I suggest you to contact a Certified Loop Band  Trainer: often a couple of sessions are sufficient to fix the main technical details that can not be dealt in a written article.

 

Did you like these exercises?
Would you have ever said that a simple Loop Band may be so effective? If you want to discover the thousands of  uses permitted by this tool, subscribe to one of our specialisation courses for personal trainer and enthusiasts.

 

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Articolo di Andrea Boaretto – fondatore di Fit Point

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