Description
A push-up variation exercise that targets the chest, triceps and shoulders, using a resistance band for added difficulty.
How to Do Band close grip push up
- 1Setup
Position a resistance band across your upper back, just below your shoulder blades. Loop each end of the band securely around your thumbs or under your palms.
- 2Setup
Get into a high plank position with your hands placed directly under your shoulders, fingers pointing forward, and core engaged. Your body should form a straight line from head to heels.
- 3
Inhale as you slowly lower your chest towards the floor, keeping your elbows tucked close to your body and pointing straight back. Maintain a rigid torso and avoid letting your hips sag.
- 4
Continue lowering until your chest is just above the floor, or as far as your flexibility allows while maintaining proper form. Feel the stretch in your chest and the tension from the band.
- 5
Exhale as you powerfully push through your palms to extend your arms and return to the starting high plank position, squeezing your triceps and inner chest at the top.
Tips
- Focus on keeping your elbows close to your body throughout the movement to maximize triceps and inner chest engagement and reduce shoulder strain.
- Maintain a neutral spine by keeping your gaze slightly forward and down, avoiding neck hyperextension or excessive rounding.
- Control the eccentric (lowering) phase of the push-up to increase time under tension and further stimulate muscle growth.
- Ensure the resistance band is securely placed to prevent it from snapping or slipping during the exercise, which could cause injury.
Common Mistakes
- ×Flaring elbows out wide reduces triceps activation and puts undue stress on the shoulder joints; instead, keep your elbows tucked close to your body, pointing straight back.
- ×Sagging hips or arching the lower back compromises spinal integrity and reduces core engagement; instead, keep your core braced and maintain a straight line from head to heels.
- ×Not reaching full range of motion limits muscle activation and strength gains; instead, lower your chest until it's just above the floor while maintaining control.
Variations
Barbell Close Grip Larsen Press
Master the Barbell Close Grip Larsen Press to build powerful triceps, chest, and shoulders. This feet-up variation enhances core stability and form.
Incline Reverse Grip Push Up
Strengthen your upper chest and triceps with the Incline Reverse Grip Push Up. This unique variation uses a pronated grip on an elevated surface to build
Incline Push up
Perform incline push-ups to build upper body strength, targeting your chest, shoulders, and triceps.
Clock Push Up
The Clock Push Up is a dynamic bodyweight exercise that strengthens your chest, shoulders, and triceps by rotating hand positions like a clock face.
Related Exercises
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Band Incline Bench Press
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Resistance Band Push-up
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Resistance Band Seated Chest Press
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Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Bodyweight Kneeling Push-up Row
Build chest and back strength with this kneeling push-up variation that adds a rowing pull at the top.
Track Band close grip push up in your workouts
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