A band-resisted push-up is a horizontal pressing movement that strengthens the chest by adding resistance from a looped band across the upper back. You press your body away from the floor while maintaining a straight plank.
How to do the Band Push Up#
- Loop the band across your upper back and trap the ends securely under each hand.
- Place hands slightly wider than shoulder-width and step your feet back into a high plank with a straight line from head to heels.
- Brace your core and inhale, then bend your elbows to lower your chest toward the floor with control.
- Exhale and press through your palms to straighten your arms, maintaining body alignment and keeping the band under tension.
- Reset your position if needed and repeat for the desired number of reps.
Muscles worked#
- Primary: Chest (Pectoralis Major)
- Secondary: Triceps (Triceps Brachii), Front delts (Anterior Deltoid), Abs (Rectus Abdominis)
Common mistakes#
- Letting the hips sag or pike so the body loses a straight line.
- Flaring the elbows excessively instead of keeping them at a moderate angle.
- Stopping the descent too high and not reaching near-chest level.
- Placing the band incorrectly so it slips or slackens during the set.
