Band Resisted Push Up: How-to, Tips & More
The Band Resisted Push Up is a intermediate compound exercise for your chest. You do it with resistance band. It is a good fit when your goal is muscle growth.
Besides the chest, it also works your triceps, shoulders and core, so it fits well in a session that trains those muscles together.
Muscles worked
Chest
Primary
Triceps
Secondary
Shoulders
Secondary
Core
Secondary
How to do the Band Resisted Push Up
- Wrap a band across your upper back and hold each end under your hands.
- Set up in a push-up position.
- Lower your chest to the floor.
- Push up against the band until your arms are straight.
Band Resisted Push Up tips
- The band adds the most resistance at the top, where push-ups are easiest.
Sets and reps
Most lifters do well with 10 to 25 reps per set, and 10 to 25 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Resistance band
Type
Compound
Band Resisted Push Up alternatives
More chest exercises
Band Chest Fly
Resistance band
Band Chest Press
Resistance band
Barbell Bench Press
Barbell
Barbell Floor Press
Barbell
Chest Dips
Dip bars
Chest Stretch
Bodyweight
Frequently asked questions
What muscles does the Band Resisted Push Up work?
The Band Resisted Push Up mainly works your chest, with help from your triceps, shoulders and core.
How many sets and reps should I do?
A good starting point is 10 to 25 reps per set, and many lifters get the best results between 10 to 25 reps. Use a weight that leaves one or two reps in reserve.
Is the Band Resisted Push Up good for beginners?
It is rated intermediate, so it is better to build a base with simpler movements first and add it when your technique is solid.
What equipment do I need for the Band Resisted Push Up?
You need resistance band.
Add Band Resisted Push Up to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon