Game version
Push-pull partners: one does push-ups while the other rows with the band. Swap.
Push-Up and Band Row Pairs
Pair a push with a pull: floor push-ups then band rows, so the front and back of the shoulders grow together.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Do 8 to 10 clean floor push-ups.
Core: Floor. Form first.
- Ages
- 13 and up
- Time
- 12 min
- Players
- Just you
- Space
- Small room
- Bring
- Resistance band, sturdy anchor
- Level · skill
- Advanced · Strength
The steps
How it works
- Do 8 to 10 clean floor push-ups.
- Anchor a band at chest height and step back.
- Row the band to your ribs, squeezing your shoulder blades.
- Do 3 rounds of both, resting 60 seconds.
Coaching point
Push tall, pull shoulders back.
Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (incline), Core (floor), More (add a slow lower). Form first.
Story
You are a sailor hauling a rope and pushing off the dock.
My best
Beat your own count
Form first. Only your own number counts: today against last time.
Practice makes progress
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