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Resistance Band Push-Up
A push-up variation with a looped band across the upper back adding accommodating resistance, targeting chest, shoulders, and triceps to build upper body strength and core stability.
About Exercise
Equipment
Bands
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Chest, Shoulders, Triceps
Secondary Muscles
Obliques
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest
Shoulders
9/10Anterior Delts
Triceps
9/10Lateral Head, Medial Head
Abs
6/10Rectus Abdominis
Obliques
5/10External Obliques
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Loop a resistance band over your upper back and secure ends under your palms on the floor, hands shoulder-width apart. Start in a high plank position with body straight from head to heels.
- Inhale and bend elbows to lower chest toward floor, keeping elbows at 45 degrees.
- Pause briefly at bottom with upper arms parallel to ground.
- Exhale and press through palms to extend arms and return to start.
- Squeeze chest at top without locking elbows.
- Keep core engaged and body straight throughout.
- Repeat for reps, maintaining control.
Coaching Tips
Form Cues
- Keep body straight line.
- Elbows at 45 degrees.
- Squeeze chest at top.
- Engage core tight.
- Press through heels of hands.
Breathing
Inhale as you lower your body; exhale as you push up. Brace core before each rep.
Tempo
3-1-1
Range of Motion
Lower until upper arms are parallel to floor or chest nearly touches ground; fully extend arms at top without locking elbows.
Safety
Safety Notes
- Inspect band for damage before use.
- Choose appropriate band resistance.
- Stop if shoulder or wrist pain occurs.
- Avoid if acute upper body injury.
- Do not overstretch band.
Spotting
Not required; perform solo or in open space. Use knees for support if needed.
Common Mistakes
- Arching lower back.
- Flaring elbows wide.
- Sagging hips.
- Incomplete range at bottom.
- Allowing band to slip.
When to Avoid
- Shoulder impingement
- Wrist strain
- Recent upper body surgery
Flexibility Needed
- Shoulder flexion to 90 degrees
- Wrist extension to 45 degrees
Build Up First
- Master basic push-up form
- Core stability competency
Also known as
Banded Push-Up, Band-Resisted Push-Up, Resistance Push-Up
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