Resistance Band Push-up

Description

How to Do Resistance Band Push-up

1. 1
   Setup

   Loop a resistance band around your upper back, just below your armpits. Hold each end of the band securely under your hands, ensuring it is taut.

2. 2
   Setup

   Get into a high plank position with your hands slightly wider than shoulder-width apart, stacked directly under your shoulders, and feet hip-width apart. Maintain a straight line from head to heels.

3. 3

   Engage your core and glutes, then slowly lower your chest towards the floor by bending your elbows, keeping them tucked at about a 45-degree angle to your body.

4. 4

   Descend until your chest is just above the floor or your elbows form a 90-degree angle, maintaining your rigid plank. Inhale during this lowering phase.

5. 5

   Exhale forcefully as you push through your palms to extend your elbows and return to the starting high plank position, powerfully contracting your chest and triceps.

Tips

• Maintain a rigid plank throughout the movement by actively squeezing your glutes and bracing your core to prevent hip sagging or excessive arching of the lower back.
• Control the eccentric (lowering) phase, taking 2-3 seconds to descend, to maximize muscle time under tension and build strength effectively.
• Adjust your hand placement: wider for more chest activation, narrower for more triceps, but always keep elbows at a 45-degree angle to protect your shoulders.
• Choose a band resistance that allows you to complete the full range of motion with good form for your target rep range, rather than compromising form for heavier resistance.

Common Mistakes

• ×Sagging hips or arching the lower back reduces core engagement and puts undue stress on the spine; fix this by actively bracing your core and squeezing your glutes throughout the movement.
• ×Flaring elbows out wide to the sides can strain your shoulder joints; keep your elbows tucked closer to your body at approximately a 45-degree angle to protect your shoulders and better engage your chest.
• ×Not completing the full range of motion limits muscle activation; ensure your chest gets close to the floor and you fully extend your arms at the top to maximize the exercise's benefits.