Band Push-Up
Overview
- Target Muscle Groups:
- Chest, triceps, shoulders.
- Equipment:
- Resistance bands.
- Difficulty:
- Intermediate.
- Log Type:
- Reps and weight.
General Information
Band Push-Up is a compound exercise that primarily targets the chest (pectoralis major), with secondary engagement of the triceps brachii and shoulders (anterior deltoids). It is an intermediate-level exercise that adds resistance to the traditional push-up using a looped resistance band.
This variation increases difficulty by adding progressive resistance through the range of motion, making it a great choice for those who have mastered bodyweight push-ups and want more challenge without using weights or machines. As you push upward, the band stretches and provides more resistance at the top—where the movement is mechanically easier.
Band push-ups are also convenient for home or travel workouts since they require only a resistance band and floor space. They can help improve upper-body strength, endurance, and power when incorporated into a structured routine.
Instructions
- Loop a resistance band across your upper back and hold each end under your palms on the floor.
- Get into a standard push-up position—hands shoulder-width apart, legs extended, core tight.
- Lower your body in a controlled manner until your chest nearly touches the floor.
- Press back up forcefully, stretching the band as you extend your arms fully.
- Maintain proper form throughout, and repeat for the desired reps.
Common Mistakes
Injuries
Band Push-Up is a low to medium risk exercise when proper form and setup are used.
Most injuries occur due to poor control or incorrect band placement. The band can slip or snap back if not secured properly, causing strain or impact. Ensure it's placed across the upper back and held securely under your palms.
Shoulder strain can happen if elbows flare out too wide or if there's excessive arching in the lower back. Maintain a neutral spine and keep elbows at a roughly 45-degree angle to the torso.
Those with existing wrist or shoulder issues may experience discomfort during this movement. Wrist wraps or push-up handles can reduce pressure on the joints if needed.
Frequently Asked Questions
- Q: Do I need a specific type of resistance band for this exercise?
A looped resistance band (light to medium) works best for comfort and stability.
- Q: How can I make this exercise harder?
Use a thicker band or elevate your feet for increased resistance.
- Q: Can beginners try this exercise?
Yes, but they should first master standard push-ups and use a light band to start.
Overview
- Target Muscle Groups:
- Chest, triceps, shoulders.
- Equipment:
- Resistance bands.
- Difficulty:
- Intermediate.
- Log Type:
- Reps and weight.