Resistance Band Push-up
Description
The resistance band push-up adds external load to push-ups by looping a resistance band across your upper back and holding the ends under your palms. The band provides increasing resistance as you press up, loading the lockout more than the bottom — similar to accommodating resistance in powerlifting.
Equipment Required
Resistance Band Push-up Instructions
- Loop a resistance band across your upper back, under your armpits.
- Hold both ends of the band under your palms as you set your hands on the floor in push-up position.
- Get into a high plank. The band should be taut at the top position.
- Lower your chest to the floor. The band tension decreases as you lower.
- Press back up. The band tension increases as you rise, loading the lockout.
- Lock out at the top. The band is at maximum tension here.
- Continue for the desired reps.
- Use a thicker band for more resistance.
Resistance Band Push-up Form & Visual
Resistance Band Push-up Benefits
- Adds progressive overload to push-ups
- Increasing tension at the top loads the lockout
- Mimics accommodating resistance from powerlifting
- Highly portable
- Easy to scale by band thickness
- Builds chest, tricep, and shoulder strength
Resistance Band Push-up Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Serratus anterior
- Core (stabilizer)
Resistance Band Push-up Variations & Alternatives
- Standard Push-Up (bodyweight)
- Weighted Push-Up
- Diamond Push-Up
- Band Wide-Grip Push-Up
- Plyo Push-Up
