Antagonist tissue prep
1-2 easy rounds of push-ups, band press-downs, wrist extensions, and external rotations.
- Slot
- Warm-up
- Focus
- Stability
- Time
- 8 min
- Intensity
- Low intensity
- Injury risk
- Low injury risk
- Equipment
- Resistance band, Floor space
How to do it
Do 1-2 easy rounds of: 10 light push-ups, 15 triceps press-downs with a resistance band, 15 wrist extensions per side (palm down, lift the back of your hand against a light band or weight), and 12 external rotations per side (elbow at your side, rotate the forearm out against a band). Keep it light - this is preparation, not a workout.
Run it now
The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.
Antagonist tissue prep
0:00 / 8:05
Ready
8:05
2 rounds
1-2 easy rounds of push-ups, band press-downs, wrist extensions, and external rotations.
High risk: read the protocol, stop if anything feels wrong.
- 2
- rounds
- 8:05
- total
Done.
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Take the quizWho it's for
Anyone who wants their elbows to last. Eight easy minutes of pushing and wrist work before climbing balances what the session is about to do to you.
Common mistakes
- Making it hard. Light. Preparation, not a workout. If your triceps are pumped, you've overdone it.
- Skipping the wrist extensions. They're the part most likely to keep your elbows quiet, and the part everyone drops first.
- A heavy band for the rotations. Light enough that twelve reps stay slow and controlled.
- Only doing it when something already hurts. By then it's rehab, and it takes much longer.
How to progress
Add the second round, then keep it there. If you want to build the antagonists properly, that's a separate strength slot later in the week: this one stays easy so it doesn't cost you anything on the wall.
When it fits
The training periods this exercise fits into in Blok Sessions.
Base Lots of easy climbing, good movement and aerobic fitness.
Strength Stronger fingers and pulling, with weight you control.
Power Explosive moves, momentum and coordination.
Power Endurance Keep your power through one hard move after another.
Endurance Climb longer before you pump out, by moving efficiently.
Performance Peak for a trip or a comp: focus, reading problems, trying hard.
Deload Train less, let your fingers recover, keep moving.