Overhead Press with Bands After the Wall Test

Before pressing overhead, each student uses the wall test to check whether they have enough shoulder and upper-back mobility. Based on the result, they work the standing band press, the half-kneeling press or the incline press (a makeshift landmine with a stick).

How to play

1. Wall test: back to the wall with heels, glutes and head touching, raise straight arms; note whether the hands reach the wall without arching the lower back (4 min).
2. Explain the three levels: green, standing band press; yellow, half-kneeling band press; red, forward-incline press with a band or stick (3 min).
3. Practice the technique for your level with a stick: ribs down, glutes on, head moves through the arms at the top (5 min).
4. Three sets of 10 to 12 reps with the band under the feet or knee, with a partner watching the lower back (9 min).
5. Repeat the wall test and record your level and reps in reserve on the card (4 min).

Rules

• Stand on the band with the whole foot or knee, and check it for nicks before using it.
• Never let go of a stretched band; lower it under control.
• If the back arches when the arms go up, drop a level.
• Pairs stay 6 feet apart.

Variations

Adaptations

• Wheelchair users: seated press with the band anchored under the chair, brakes checked.
• Shoulder injury: only does the incline press in a pain-free range.
• Autism: gets a fixed spot and a card with their level and sets.

Learning goals

• Link shoulder mobility with safe overhead pressing technique.
• Choose the right press variation based on a test.
• Press overhead without compensating with the lower back.

Equipment for a class of 25

• resistance bands: 30
• cards: 30
• sticks: 15

Teacher tip

The wall test is quick and reliable at this age; repeating it each term gives data on mobility gains.

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