Description:
The band resistive push-up is a push-up performed with a resistance band looped across the upper back and held under the hands. The band adds resistance that increases as you press up, making the lockout the hardest part of the movement. It is a convenient way to add load to the push-up without weights.
Benefits:
- Adds progressive resistance to the push-up.
- Emphasizes the lockout and triceps.
- Portable and joint friendly.
- Trains core bracing.
- Scales easily by changing band thickness.
Profile:
| Equipment: | Resistance Band |
| Type: | Bodyweight with Band (Compound) |
| Resistance Type: | Elastic Band |
| Level: | Intermediate |
Muscles:
Primary Muscles
- Pectoralis Major
- Anterior Deltoid
- Triceps Brachii
Secondary Muscles
- Serratus Anterior
- Abdominals and Core
Classification:
| Mechanics: | Compound |
| Force: | Push |
| Utility: | Basic |
Instructions:
- Loop a resistance band across your upper back and hold one end under each hand.
- Set up in a high plank with your hands slightly wider than your shoulders and the band pinned under your palms.
- Brace your core so your body forms a straight line.
- Lower your chest toward the floor under control until your elbows reach about 90 degrees.
- Press up against the band resistance to full extension, where the band tension is greatest.
- Repeat for the desired reps, keeping the band secure under your hands.
Common Mistakes:
- Letting the band slip out from under the hands.
- Sagging the hips.
- Flaring the elbows out wide.
- Cutting the range of motion short.
- Choosing a band so heavy that form breaks down.
Variations:
- Standard Push-Up
- Weighted Push-Up
- Band Assisted Push-Up
- Diamond Push-Up
Safety Tips:
- Make sure the band is secure under both hands before each set.
- Start with a light band and progress slowly.
- Stop if the band feels unstable.
- Keep the wrists neutral and the core braced.
Additional Information:
The band resistive push-up matches the strength curve of pressing well, since resistance is lowest at the bottom and highest at lockout. It is a good option for adding load when weights are not available.
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