Band Push Up

Band Push Up


This exercise involves performing a push up while keeping a resistance band looped around your back and held in your hands. The band adds extra resistance to the movement, targeting the chest, triceps, and shoulders.

Muscle Group

Equipment Required

Band Push Up Instructions

  1. Start in a plank position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
  2. Place a resistance band around your back, just below your shoulder blades, and hold onto the ends of the band with your hands.
  3. Lower your body towards the ground, keeping your elbows close to your sides and your core engaged.
  4. Push back up to the starting position, keeping tension on the band throughout the movement.
  5. Repeat for the desired number of reps.

Band Push Up Form & Visual

band push up

Band Push Up Benefits

  • Targets multiple muscle groups including chest, shoulders, triceps, and core
  • Increases upper body strength and endurance
  • Improves stability and balance
  • Allows for variation in resistance by using different strength bands
  • Can be done anywhere with minimal equipment

Band Push Up Muscles Worked

  • Chest muscles (pectoralis major and minor)
  • Triceps
  • Shoulder muscles (anterior deltoids)

Band Push Up Variations & Alternatives

  • Close-grip band push up
  • Wide-grip band push up
  • Single-arm band push up
  • Band-resisted push up
  • Band-assisted push up
  • Decline band push up
  • Incline band push up
  • Explosive band push up
  • Spiderman band push up
  • Staggered band push up