Resistance-Band Push-Up
Boost your push-up! Resistance bands add extra challenge, building strength. Great for all levels. Try it today!
The Resistance-Band Push-Up is a compound exercise that mainly works the chest and triceps, with help from the back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Resistance-Band Push-Up Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Lower Chest (pectoralis minor); Boxer Muscle (serratus anterior)
Resistance-Band Push-Up Variations and Alternatives
How to do the Resistance-Band Push-Up
Select an appropriate resistance band for your strength level.
Place the resistance band across your upper back and under your arms, holding it securely with both hands on the floor as you get into the push-up position.
Assume a standard push-up position with your hands slightly wider than shoulder-width apart, feet together or slightly apart for balance, and body in a straight line from your heels to your head.
Engage your core, glutes, and thighs to maintain body alignment.
Lower your body towards the floor by bending your elbows, keeping them angled backward rather than flaring out to the sides.
Descend until your chest is just above the ground or as far as you can go with good form.
Push through your hands against the resistance of the band, extending your elbows to lift your body back up to the starting position.
Repeat for the desired number of repetitions and sets, ensuring you maintain proper form throughout.
Be sure to breathe in as you lower your body and exhale as you press up. The resistance band will add extra resistance during the push-up, making the exercise more challenging, especially at the top of the movement. If the resistance is too great or too little, adjust the strength of the band or your hand positioning to either increase or decrease the difficulty.
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Resistance-Band Push-Up FAQs
What muscles does the Resistance-Band Push-Up work?
The Resistance-Band Push-Up mainly works the chest and triceps, with help from the back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Resistance-Band Push-Up?
None. The Resistance-Band Push-Up is a bodyweight exercise, so you can do it anywhere.
Is the Resistance-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 Resistance-Band Push-Up go on?
It belongs on push day in a push/pull/legs routine.
What are some Resistance-Band Push-Up variations and alternatives?
Similar exercises include the Weighted Push-Up, Band Assisted Dip, Band Bench Press and Band Incline Bench Press.
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