Vertical Push: Band Press and Pike Push-Up

An overhead pushing session with two exercises: a banded shoulder press and a bodyweight pike push-up. It builds shoulder and arm strength while protecting the lower back.

How to play

1. Shoulder mobility: circles, Y-arms against the wall and wall slides (3 min).
2. Band press: stand on the band and press overhead with ribs down and abs tight; 2 sets of 10 (5 min).
3. Pike push-up: hands and feet on the floor, hips high, lower the head toward a spot just in front of the hands; 2 sets of 6–8 by level (5 min).
4. Partner combo: one presses, the other does pike push-ups, 40 seconds then switch, 3 rounds (5 min).
5. Wrist mobility and a gentle chest stretch (2 min).

Rules

• Don't arch the lower back when pressing overhead.
• In the pike push-up, lower slowly so the head never bumps the floor.
• Use a mat for hands and knees.
• If the shoulder hurts, stop and switch variations.

Variations

Adaptations

• Wheelchair users: seated band press with the band anchored under the chair or thigh.
• Students with a wrist injury: pike push-up on fists or forearms, or band press only.
• Less experienced students: pike push-up with hands on a bench.

Learning goals

• Improve vertical pushing strength.
• Keep the lower back stable when pressing overhead.
• Choose the right variation for their level.

Equipment for a class of 25

• resistance bands: 30
• mats: 30

Teacher tip

Set the mats in rows with space in front for the head. The classic press mistake is pushing the belly out and arching: cue "ribs in your pockets."

More activities like this

More main activities for High School