Band Resisted Push Up

The Band Resisted Push Up is a push-up variation that increases upper-body strength by adding band resistance to the pressing movement.

Strength exercises

HIIT exercises

Bodybuilding exercises

Resistance Band

Fatigue level

Low 2/3 High

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Band Resisted Push Up

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Band Resisted Push Up

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The Band Resisted Push Up is a strength-focused variation of the standard push-up that adds external resistance using a resistance band. By increasing tension as the arms extend, the exercise places greater demand on the chest, shoulders, and triceps compared to a regular push-up.

This added resistance challenges pushing strength through the full range of motion, especially in the top portion of the movement where standard push-ups are often easiest. As a result, the exercise helps build pressing power while maintaining the core and body control required in bodyweight movements.

The Band Resisted Push Up is commonly used in strength training, bodyweight programs, and home workouts where barbells or machines are not available. Resistance can be adjusted by changing band thickness, making the exercise suitable for a wide range of strength levels and training goals.

How to Perform the Band Resisted Push Up

Position a resistance band across your upper back, holding one end of the band in each hand with the band draped over your shoulders.
Set up in a push-up position with your hands slightly wider than shoulder-width apart, ensuring your body forms a straight line from head to heels.
Engage your core muscles by drawing your navel toward your spine while maintaining a neutral spine position.
Lower your body toward the floor by bending your elbows at approximately a 45-degree angle from your torso, keeping your neck in a neutral position.
Inhale as you descend, controlling the movement against the increasing band resistance.
When your chest is about an inch from the floor, exhale and push through your palms to extend your arms and return to the starting position.
Maintain full-body tension throughout the movement, keeping your glutes and quads engaged to support proper alignment.
At the top position, check that your shoulders are down and back, away from your ears, before beginning the next repetition.

Important information

Make sure the resistance band is securely positioned and won't slip during the exercise, which could cause injury or disrupt your form.
Adjust the band tension to match your strength level—beginners should start with lighter resistance and progress gradually.
Keep your elbows tracking in the same direction throughout the movement to prevent shoulder strain.
If you feel pain in your wrists, try performing the exercise on your knuckles or with push-up handles to maintain a neutral wrist position.

FAQ - Band Resisted Push Up

What muscles does the band resisted push up primarily target?

The band resisted push up primarily targets the pectoral muscles (chest) while significantly engaging the triceps and anterior deltoids. It also activates core stabilizers and serratus anterior more intensely than standard push ups due to the added resistance.

How do I properly set up the resistance band for this exercise?

Place the band across your upper back and secure each end under your palms when in the starting position. Ensure the band has moderate tension even at the top position, and check that it stays in place throughout the movement without sliding up your neck or down your back.

How can I adjust the difficulty of band resisted push ups?

Modify difficulty by changing band thickness (thicker bands provide more resistance), adjusting hand position (wider for less resistance, narrower for more), or elevating your feet to increase the challenge. Beginners can start with lighter bands or perform from knees until building sufficient strength.

What are common form mistakes to avoid with this exercise?

Avoid arching your lower back or lifting your buttocks off the seat when pressing heavier weights. Keep your core braced, maintain contact with the backrest throughout the movement, and don't lock out your elbows at the top position to maintain tension on the deltoids.

How often should I incorporate band resisted push ups into my workout routine?

Include band resisted push ups 2-3 times weekly with at least 48 hours between sessions for optimal chest recovery. They work excellently as either a main upper body exercise for intermediate lifters or as a finisher after heavier pressing movements to stimulate additional growth through increased time under tension.