Band Push Up
Description
The band push-up is a push-up variation with a resistance band looped across your back and under your hands. The band adds resistance that increases as you press up, overloading the lockout portion of the push-up. It is an excellent progression when bodyweight push-ups become easy.
Muscle Group
Equipment Required
Band Push Up Instructions
- Loop a resistance band across your upper back, over your shoulder blades.
- Hold both ends of the band under your palms as you place your hands on the floor in a push-up position.
- Get into a high-plank position with the band stretched across your back.
- Lower your chest toward the floor by bending at the elbows. The band tension decreases as you lower.
- Press back up. The band tension increases as you press, making the top harder.
- Lock out at the top against the full band tension. Squeeze your chest and triceps.
- Repeat for the desired number of reps.
- Use a thicker band for more resistance. Start lighter than you think.
Band Push Up Form & Visual
Band Push Up Benefits
- Adds progressive resistance to bodyweight push-ups
- Overloads the lockout for greater tricep and chest demand
- Excellent progression when bodyweight push-ups become easy
- Highly portable — needs only a band
- Easy to scale by changing band thickness
- Mimics accommodating resistance used in powerlifting
Band Push Up Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Serratus anterior
- Core (stabilizer)
Band Push Up Variations & Alternatives
- Standard Push-Up (bodyweight)
- Diamond Push-Up
- Decline Push-Up
- Plyo Push-Up
- Deep Push-Up
- Weighted Vest Push-Up
