Moves/Fly From High Bands

Fly From High Bands

ID: 312

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Exercise Type:
Upper Push
Contraindications:
Shoulder Issues/Mobility
Equipment:
Floor Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Engage the core before initiating any movement.
  2. 2. Lock out fully at the top but avoid hyperextending the elbow joint.
  3. 3. Establish a stable base before adding any dynamic component.
  4. 4. End range is where the real work happens — do not shy away from it.

Regression:

Perform from the knees or elevate hands on a bench to reduce the bodyweight load. Use resistance bands for assistance on overhead patterns.

Progression:

Add a dynamic component — clap push-up or plyo push-up — once the strength base is established.

Common Problems:

Wrist collapse under load — reinforce a stacked wrist and consider a neutral-grip variation.