Hips sag under band tension
Band adds load to the plank; core must work harder to resist.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Push · Upper Body
Banded Push-Up
Coaching cues
- Band looped across the upper back and under both hands
- Perform a standard push-up — band resists hardest at lockout
- Accommodating resistance teaches explosive intent at the top
- Maintain plank throughout; don't let band pull you into extension
Common faults 2
Elbows flare under the increased resistance
Pec minor and anterior delt compensate as the band gets heavier.
Overactive muscles
Pec minorAnterior deltoid
Corrective work
Foam RollPectorals↗StretchDoorway pec stretch↗