Resistance Band Push-up
Elevate your push-up with a resistance band, intensifying chest, shoulder, and tricep engagement.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Resistance Band Push-up
Resistance Band Standing Back Warming-up
Chest · Hips · Resistance Band
Resistance Band Assisted Push-up
Chest · Pectoralis Major Clavicular Head · Resistance Band
Resistance Band Seated Chest Press
Chest · Resistance Band
Resistance Band Punch
Chest · Resistance Band
Description
An intense chest exercise that uses a resistance band to increase the difficulty of a traditional push-up.
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How to do Resistance Band Push-up
- 01Setup
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.
- 02Setup
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.
- 03
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.
- 04
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.
- 05
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.
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Get Ellim — FreeQuestions
Is Resistance Band Push-up good for beginners?
Resistance Band Push-up is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Resistance Band Push-up?
You need Resistance Band to perform Resistance Band Push-up. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Resistance Band Push-up?
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.
What are common mistakes when doing Resistance Band Push-up?
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.
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Free · iPhone only · Available on the App Store