Band Push 2.4 | Adapt to Perform
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Band Push 2.4

Session overview

Welcome to "Band Push," an invigorating gym session specially crafted for wheelchair users, focusing on an effective push workout for the upper body using resistance bands! Get ready to experience the power of these versatile bands as we target your chest, shoulders, and triceps with precision. Our expert trainers will guide you through a series of exercises that are tailored to accommodate your unique needs and abilities, ensuring a safe and impactful workout. From seated chest presses to shoulder raises, each movement is carefully selected to engage your upper body muscles and stimulate growth and strength. Embrace the challenge and enjoy the camaraderie as we work together to achieve your fitness goals. "Band Push" is all about inclusivity and empowerment, where everyone can thrive and celebrate their progress. So, let's grab those resistance bands and push ourselves to new heights of strength and vitality! 💪😊




Session details
Whiteboard
Resistance
Push
Total time of workout
45 minutes
Equipment
Intensity:
Easy
Medium
Hard
00:00:00
1. Band Shoulder Press - Single Arm
Reps: 3 x 8
On Each Arm 3 x 8
On Each Arm 3 x 8
On Each Arm
Exercise 1

Band Shoulder Press - Single Arm

  • Reps
  • Description
Reps
3 x 8
On Each Arm
3 x 8
On Each Arm
3 x 8
On Each Arm
Description

First, securely attach a band to something that won’t move or break. Be sure to attach it at waist height.

You should position yourself perpendicular from the anchor point and grab the band in the hand closest to the anchor. Bring your elbow in a bent position tucked up to your side and your hand at shoulder height also to the side. Make sure you are far enough away that there is no slack in this position.

This is the starting position.

From here press the band up and above your head or as far as you can, keeping the elbow out to the side through the movement. After this, slowly return the arm back to the starting position. This is one repetition, now repeat this for the desired amount. Once you’ve done all the reps on one arm, if required in the program and you are able to do so, repeat the exercise and the repetitions with the other arm.

If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.

Tips

Don't worry about keeping your shoulders pushed back and down as you reach your highest point.
At the peak of the movement, let the elbows spin and point outward; however, at the bottom, tuck them tightly against the rib cage.
Keep the movement from gaining momentum.
Imagine trying to gaze out a window from the top; your biceps and ears should be in line.
Consider experimenting with a wider grasp or shorter range if the movement is causing you any shoulder pain.

2. Band Lateral Raise
Reps: 3 x 8 3 x 8 3 x 8
Exercise 2

Band Lateral Raise

  • Reps
  • Description
Reps
3 x 8
3 x 8
3 x 8
Description

First, securely attach a band under the frame of your chair so you are holding it in each hand. From here you should lift your hands with straight arms up to the side until the band feels resistance. If your hands are above 45 degrees, you will need to hold the band closer together to make sure we have resistance throughout the whole movement.

This is the starting position.

From here pull the band up to the side at shoulder height, slightly above or as far as you can. After this, slowly return the arms back to the starting position. This is one repetition, now repeat this for the desired amount.

If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.

3. Band Front Raise - Single Arm
Reps: 3 x 8
On Each Arm 3 x 8
On Each Arm 3 x 8
On Each Arm
Exercise 3

Band Front Raise - Single Arm

  • Reps
  • Description
Reps
3 x 8
On Each Arm
3 x 8
On Each Arm
3 x 8
On Each Arm
Description

First, securely attach a band to something that won’t move or break. Be sure to attach it at below waist height.

You should position yourself facing away from the anchor point and grab the band in one hand with a straight arm by your side. Make sure you are far enough away that there is no slack in this position.

This is the starting position.

From here raise the band up and in front of you or as far as you can keep the arm straight the whole range. After this, slowly return the arm back to the starting position. This is one repetition, now repeat this for the desired amount. Once you’ve done all the reps on one arm, if required in the program and you are able to do so, repeat the exercise and the repetitions with the other arm.

If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.

Tips

Control the eccentric (lowering) part of the movement to maintain more tension in the delts.
At the peak of the exercise, maintain a tight core and avoid leaning back or arching your back.
Don't lock out the elbows but do allow the arms to move freely.

4. Band Neutral Shoulder Press - Single Arm
Reps: 3 x 8
On Each Arm 3 x 8
On Each Arm 3 x 8
On Each Arm
Exercise 4

Band Neutral Shoulder Press - Single Arm

  • Reps
  • Description
Reps
3 x 8
On Each Arm
3 x 8
On Each Arm
3 x 8
On Each Arm
Description

First, securely attach a band to something that won’t move or break. Be sure to attach it at waist height.

You should position yourself facing away from the anchor point and grab the band in the hand closest to the anchor. Bring your elbow in a bent position tucked up to your side and your hand at shoulder height and in front of you. Make sure you are far enough away that there is no slack in this position.

This is the starting position.

From here press the band up and above your head or as far as you can keeping the elbow in front the whole range. After this, slowly return the arm back to the starting position. This is one repetition, now repeat this for the desired amount. Once you’ve done all the reps on one arm, if required in the program and you are able to do so, repeat the exercise and the repetitions with the other arm.

If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.

5. Band Tricep Extension - Single Arm
Reps: 3 x 8
On Each Arm 3 x 8
On Each Arm 3 x 8
On Each Arm
Exercise 5

Band Tricep Extension - Single Arm

  • Reps
  • Description
Reps
3 x 8
On Each Arm
3 x 8
On Each Arm
3 x 8
On Each Arm
Description

First, securely attach a band to something that won’t move or break. Be sure to attach it at knee height.

You should position yourself facing away from the anchor point. Also, make sure you are far enough away that there is no slack when your elbow is pointing up and your hand pointing down.

This is the starting position.

From here extend your hand up and above your head, by extending at the elbow until the arm is fully extended or as far as you can. After this, slowly return the arm back to the starting position. This is one repetition, now repeat this for the desired amount. Once you’ve done all the reps on one arm, if required in the program and you are able to do so, repeat the exercise and the repetitions with the other arm.

If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.

Exercise Tips

Focus on moving the band with your triceps, keeping control of the band as you slowly return back to the starting position.
Keep your body as still as possible, moving only your forearms.