Band Push-Up
Amp up your push-ups! The Band Push-Up adds resistance for a more challenging upper body workout. Build strength and definition.
The Band Push-Up is a compound exercise that mainly works the chest and triceps, with help from the shoulders and core. You'll need: resistance bands.
Required Equipment
Band Push-Up Muscles Worked
Primary
Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
Band Push-Up Variations and Alternatives
How to do the Band Push-Up
Place a resistance band underneath your hands on the floor, ensuring it's secure under your palms.
Get into a standard push-up position with your hands slightly wider than shoulder-width apart, your body forming a straight line from your head to your heels.
Position the band so that it rests across your back and under your arms, creating additional resistance as you perform the push-up.
While keeping your core engaged and your body straight, slowly lower yourself down towards the floor by bending your elbows until your chest almost touches the ground.
Pause at the bottom for a moment, then push yourself back up to the starting position, extending your arms fully and feeling the additional resistance from the band.
Repeat for the desired number of reps and sets, rest as needed between sets.
Ensure a proper warm-up before attempting the Band Push Up and choose a resistance band that offers a challenging but manageable tension.
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Band Push-Up FAQs
What muscles does the Band Push-Up work?
The Band Push-Up mainly works the chest and triceps, with help from the shoulders and core. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Band Push-Up?
Resistance bands.
Is the Band Push-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Band Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Band Push-Up variations and alternatives?
Similar exercises include the Band Assisted Dip, Loop-Band Wide-Grip Pull-Up, Band Bench Press and Band Incline Bench Press.
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