Resistance Band Push-Up

Muscles worked

Setup

1. Loop the resistance band across your upper back, positioned just below the shoulder blades.
2. Secure the ends of the band firmly under the palms of your hands, ensuring the band is taut across your back.
3. Assume a high plank position with hands slightly wider than shoulder-width and feet hip-width apart.
4. Align your head, hips, and heels in a straight line, engaging your core and glutes to create a rigid frame.

How to do it

1. Inhale and slowly lower your chest toward the floor by bending your elbows at a 45-degree angle to your torso.
2. Lower until your chest is just above the floor, maintaining a controlled 2-second descent.
3. Exhale and explosively push back up to the starting position, driving through your palms to overcome the increasing resistance.
4. Fully extend your arms at the top to reach peak band tension, pausing briefly before the next repetition.

Form checklist

• Keep your core braced to prevent your lower back from sagging under the band's downward pressure.
• Ensure the band stays flat across your mid-back and does not slide up toward your neck.
• Maintain a neutral neck by looking at a spot on the floor about 6 inches in front of your hands.
• Keep your elbows tucked at a 45-degree angle rather than flared out to the sides to protect the shoulder joints.

Pro tips

• At the top of the movement, focus on 'pushing the floor away' to achieve full scapular protraction, which better engages the serratus anterior.
• Focus on squeezing your chest muscles together at the peak of the movement where the band tension is at its highest.

Make it harder

• Add a 2-second pause at the bottom of the rep to eliminate momentum and increase time under tension.
• Elevate your feet on a bench or step to shift more weight toward the upper chest and increase the total load.

Frequently asked

What muscles does the resistance band push-up work?

The resistance band push-up primarily targets the pectorals, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the resistance band push-up?

The resistance band push-up uses resistance band.

Is the resistance band push-up good for beginners?

The resistance band push-up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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