Push 8: Push Workout Routine With Resistance Band

Move slowly and deliberately to avoid sudden movements.

Keep circles smooth and controlled—avoid jerky motions.

Breathe steadily and deeply to maximize relaxation and blood flow.

Gradually increase the range of motion as your joints warm up.

Perform each movement for 15-20 seconds, or until joints feel loosened.

Customize your routine slightly based on the specific demands of your workout.

Keep your movements light and bouncy, not stiff or stompy.

Maintain a steady breathing rhythm, especially in longer sets.

Engage your core to support posture and absorb shock.

Land on the balls of your feet and roll through the foot gently to protect your knees.

Scale the speed based on your fitness goal—slower for warm-up, faster for conditioning.

Stay relaxed in the shoulders and arms, avoiding unnecessary tension.

Core Engagement: Keep your core tight throughout the entire movement. This is key to minimizing any rotation or movement in your hips and torso as you lift each hand.

Hip Stability: Focus on keeping your hips level and preventing them from swaying side to side. A wider stance with your feet can provide better stability as you progress.

Slow and Controlled: Perform the shoulder taps slowly and with control to maximize core engagement and prevent losing form.

Breathing: Breathe steadily throughout the exercise. Inhale as you prepare to lift your hand, and exhale as you tap your shoulder. Controlled breathing will help stabilize your core and prevent fatigue.

Position the Band Securely: Make sure the band is positioned across your upper back, so it won’t slip or move during the exercise.

Engage the Core: Keep your core tight to prevent your hips from sagging, which maintains a straight body line.

Controlled Movements: Perform the exercise slowly and with control, especially when lowering your body to the ground.

Avoid Flaring Elbows: Keep your elbows at a 45-degree angle to your body to protect your shoulders and engage the chest effectively.

Breathing: Inhale as you lower down, and exhale as you press back up, maintaining a steady rhythm and focus.

Keep elbows in a fixed position—only the forearms should move.

Start with partial range of motion if full reps feel too difficult.

Engage your abs and glutes like a moving plank to maintain body tension.

Slow the eccentric (lowering) phase to increase triceps activation.

Use a wall, towel, or mat to stabilize the parallette if needed.

Perform after push-ups or dips to isolate and burn out the triceps.

Maintain smooth, steady breathing, inhaling as you lower and exhaling as you press upward.

Gradually increase your range of motion over time as spinal flexibility improves.

Keep your palms evenly pressed into the floor to avoid uneven shoulder activation.

Engage your core and lightly activate your glutes to prevent excessive lower-back arching.

Start slowly, emphasizing quality over quantity or speed.

Core Engagement: Focus on keeping your core engaged throughout the exercise to prevent your hips from rising or sagging.

Controlled Breathing: Breathe steadily as you alternate legs. Exhale as you drive each knee forward, and inhale as you extend each leg back.

Keep the Hips Level: Avoid letting your hips move up or down too much; maintain a level position to keep the focus on your core.

Controlled Speed: Start with a slow, controlled pace to ensure proper form, then gradually increase your speed as you feel more stable.

Hand and Shoulder Alignment: Keep your hands directly under your shoulders to ensure proper alignment and avoid putting excess strain on your wrists.

Keep Arms Straight but Not Locked: Maintain a slight bend in the elbows to reduce unnecessary joint strain.

Move in a Smooth, Controlled Manner: Avoid jerky or fast motions—slow, controlled reps activate muscles more effectively.

Focus on Squeezing the Shoulder Blades: Imagine pinching a pencil between your scapulae at the bottom of the movement.

Engage Your Core Throughout: Prevent excessive lumbar arching by keeping abs and glutes activated.

Keep a Steady Breathing Pattern: Inhale as you extend the arms forward, and exhale as you sweep them back.

Try Adding Light Weights for Progression: Holding small plates or wrist weights can increase resistance for added challenge.