Chest · Resistance bands

Resistance Band Push up

The resistance band push-up is an advanced variation that provides accommodating resistance with maximum tension at the top of the movement. It heavily targets the chest and triceps, making it ideal for intermediate to advanced lifters looking for a progressive overload tool in an upper-body pressing session.

Muscles: Chest, Triceps
Equipment: Resistance bands
Type: Strength
Animation: Men and women

How to do it

Loop the band across your upper back and pin each end of the loop to the floor under your palms.
Get into a push-up position with your hands slightly wider than shoulder-width and your body in a straight line from head to heels.
Brace your core and keep your hips level.
Inhale and lower your chest toward the floor, bending your elbows at about a 45-degree angle to your body.
As you exhale, press back up against the band's resistance until your arms are fully extended.

Common mistakes

Positioning the band across the neck or lower back causes it to roll out of place and disrupts spinal alignment.
Allowing the hips to sag disengages the core and places excessive shear stress on the lower back.
Failing to lock out the arms at the top misses the point of peak band tension and limits triceps development.

Tips

Keep the band securely positioned across the shoulder blades to ensure it does not snap or roll forward.
Lower the body under full control to resist the pull of the band rather than dropping abruptly to the floor.
Adjust band resistance by spreading the hands slightly or gathering more slack under the palms to fine-tune the load.

Sets and reps

Perform 3 to 4 sets of 8 to 12 repetitions with 90 to 120 seconds of rest for strength and muscle growth. For muscular endurance, use a lighter band for 3 sets of 15 to 20 reps with 60 seconds of rest.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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On a computer? Point your phone's camera here to get the app.

Questions

What is the benefit of adding a band over using a weight plate?

A band provides peak resistance at full extension where the body is mechanically strongest, and it eliminates the safety hazard of balancing an unsecured plate on the back.

Is this exercise safe for individuals with shoulder pain?

If you experience sharp pain or joint discomfort, stop the movement immediately and consult a medical professional before resuming weighted pushing exercises.

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