Bands Are for Pushing, Not Pulling

Resistance Band Push Up Variations:

The most common variation of the band push up is the “V” shape. The V shape is a simple one arm version of the band push up. You can perform it with or without your feet elevated.

It’s very easy to do and requires no equipment other than some sturdy straps (or even just a belt). There are several variations of this type of resistance band push up. For example, you can perform them standing or sitting down. Some versions have a different grip depending on which way they’re performed. They might require you to hold onto something while performing these variations. Other variations include ones where you simply rest your hands on top of each other and then slowly lower yourself towards the ground until your arms are straight again. Finally there are variations that involve holding a weight plate on your chest. These types of resistance band push up variations are known as “weighted.” Here is a video demonstration of how to perform the “V” shaped resistance band push up:

You can also perform this exercise lying flat on your back. You’ll need to raise both your legs so that you’re at least parallel with the floor when you start doing this exercise. You’ll also need to loop the bands around a sturdy piece of equipment that you can easily slide down.

You’ll then hold both end of the band in your hand and rest your arms at your side. Make sure your core is engaged and your glutes are squeezed together. Then simply perform a push up. The band will provide extra resistance and make the exercise more challenging. This is an amazing way to improve strength and muscle mass. Here’s an example of what a “lying down” band push up looks like:

Resistance Band Push Up For Mass:

Resistance band push ups are a great way to improve your push up strength and size. But, they’re not the best way to train for either of these attributes. If you want to improve your push up size and strength then you should use weights instead.

However, there is one version of the resistance band push up that’s an exception; and that’s the “scapular push up.” This is a great exercise to strengthen your chest, shoulders and triceps. There are several different types of “scapular push up.” However, the one you really want to focus on is the one that requires you to maintain contact between your upper arms and torso at all times. That means as you lower and raise yourself, you don’t let your arms move away from your body. If you’re not sure of this variation then just Google “scapular push up” or “turtle push up” and you’ll see what I mean.

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This is a fantastic variation of the resistance band push up. It provides all the benefits of regular push ups while also working your core muscles at the same time. This type of exercise requires no equipment at all.

All you need to do is lay on the floor and raise both legs into the air, parallel to the floor. Once in this position you simply lower one leg to the floor and then the other. Here’s a great video demonstration of this exercise:

Shoulder Stretch:

There are many different types of shoulder stretches you can perform. The most common ones are stretching your trapezius muscles (the muscle that connects your shoulder blade to your neck). However, if you perform a simple web search you’ll see that there are many ways you can stretch this area.

The most common exercise is called “the collar tug.” All you need to do this stretch is your arms. Here’s an example of how to perform this stretch:

For this next stretch you’ll need a “band” or “tube” of some sort. You can use many types of items for this such as; a elastic workout band, a rubber tubing, a rowing machine cable, etc…

The type I’m using in this demonstration is the elatic workout band. Here’s how to perform this stretch:

These are just a few exercises you can do to strengthen your core and back. If you’d like to explore this topic even further then I highly recommend you purchase a copy of “Back In Action” by Eric Cressey. It’s one of the best books on the market when it comes to discussing this topic in-depth.


Bands Are for Pushing, Not Pulling - | Gym Fit Workout


2nd Place: bigcalves


The deadlift is a very underestimated and underused exercise in most training programs. Many people do not even know how to perform this exercise safely and effectively. This is a great shame since the deadlfit can be a very effective way to strengthen your whole lower body, as well as your back and arms.

In this article I will describe how to perform the deadlift exercise, and how to use it in your training program to strengthen your lower body for all of your sports.

Deadlift Type

The main deadlift type we are concerned with is the traditional deadlfit with a barbell. This involves picking up a heavy barbell off the floor, by bending down and grabbing the bar, then standing up straight again, lifting the barbell into the air.

This is the most common type of deadlift and involves almost all the lower body, as well as the back and arms.


Bands Are for Pushing, Not Pulling - GYM FIT WORKOUT

The deadlift is a very safe exercise if performed correctly. If you do not perform it correctly then there is a risk of hurting your back, so it is important to have correct form before going heavy. Here are some tips to keep you safe when performing the deadlift:

Always keep your back straight when performing a deadlift. Many times a beginner will have a tendency to lean forward and lift the weight in a slouched over position, rather than staying upright. This is dangerous on your lower back and should be avoided.

Ensure you bend your legs slightly when performing the lift. This will decrease the strain on your lower back muscles, enabling you to lift heavier weights.

Keep your head up and looking forward throughout the exercise. It is tempting to look down at the weight, but this will cause your back to round and place unnecessary strain on it. Keep your head up and back straight and you should be fine.

Keep the weight balanced on your feet. It is common for people to shift their weight from foot to foot when lifting, but this causes an unnecessary shifting of weight and can cause you to lose balance and fall with a heavy weight. Keep your weight balanced and stable on both feet.

Deadlfit Form

Below are pictures demonstrating the correct form when performing a traditional deadlift exercise:

The first picture shows the start position. Notice how the knees are not bent too much, and the back is straight with the head looking forward. The arms are hanging down holding onto the bar.

The second picture shows the bar just after being lifted off the floor. At this point the bar will start to move up and the legs and back will begin to straighten.

The third picture shows the bar at the top of the movement. At this point your legs, lower back and arms should all be completely straight. Your shoulders and hips should also be aligned in a straight vertical line.

Bands Are for Pushing, Not Pulling - GymFitWorkout

The final picture shows the bar being lowered back down to the floor. It is important to keep your back as straight as possible while lowering the weight.

When you become more experienced with the exercise you will be able to lift heavier weights. Until then it is best to start with a lighter weight that you can comfortably lift.

Deadlift Benefits

The deadlift is primarily a strength exercise, which means that it is good for increasing your strength. This is especially true for your lower body and back muscles. Lifting heavy weight also builds up your core muscles and upper body to a lesser degree.

The deadlift is especially good for strengthening your lower back, which can prevent injuries and alleviate lower back pain. Most lower back pain is caused by weak muscles, and performing deadlifts can help strengthen these muscles and provide relief for people who suffer from back pain.

Deadlift Drawbacks

While the deadlift does have a lot of benefits, there are also some drawbacks that you should be aware of before starting this exercise.

The first potential drawback is the potential for injury. Since this is a strenuous exercise, there is a chance that you could pull a muscle or otherwise injure yourself if you do not have the proper form. In order to prevent injury, it is recommended that you seek out the guidance of a personal trainer before starting this or any other exercise program.

Another potential drawback is the risk of bulging discs. If you already have a bulging disc in your lower back, then it is recommended that you not perform this exercise. If you do not have a bulging disc and your back is in good condition, then you can safely perform this exercise as long as you are taking the proper precautions to maintain proper form while lifting the weight.

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Deadlift Tips

There are several tips that can help you get the most out of this exercise. Some of these tips are general exercise tips that apply to most exercises, while others are specific to the deadlift.

Always warm up before performing this exercise. A proper warmup can help reduce the risk of injury and increase your energy and strength when you start the exercise.

Don’t try to lift too much weight. Begin with a weight that is manageable. Lifting too heavy can cause you to develop bad lifting form, which can lead to injury.

Learn and understand proper lifting form. There are numerous online videos that explain proper lifting technique, and a simple Google search should help you find what you’re looking for. If you don’t have access to the internet, then it may be beneficial to ask a friend or visit your local library to find what you’re looking for.

Always wear a weight belt if necessary. Placing all of the weight primarily on your back can place a lot of stress on your spine. A weight belt can help distribute some of the weight across your abdomen, which can lessen the stress on your back.

Stretch after you are finished with the exercise. Your muscles are likely to be a little sore, and stretching helps increase blood flow and helps reduce muscle soreness.

Deadlift Exercise Videos

The following videos show proper form and technique for the deadlift exercise.

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Deadlift Tips


Sources & references used in this article:

Strain-induced band gaps in bilayer graphene by B Verberck, B Partoens, FM Peeters, B Trauzettel – Physical Review B, 2012 – APS

Binding band tightener with bands by AC Chou – US Patent 5,173,996, 1992 – Google Patents

Design of a kind of injection mold without core-pulling for beverage plastic closures with tamper-evident band [J] by LUO Da – Journal of Mechanical & Electrical Engineering, 2012 –

The cue-stroke band ligator: a new instrument for variceal ligation by S Nijhawan, A Shende, A Joshi, A Mathur, RR Rai – Endoscopy, 2005 –

Level pulling type pet carrying cart by CL Hou – US Patent 8,579,305, 2013 – Google Patents

Combination band pulling and punching tool by EJ Govanus – US Patent 2,312,400, 1943 – Google Patents