Resistance Band Push Ups
Push-up with band tension across the back — variable-resistance push-up that loads heavier at lockout.
Level: Foundation
Primary: Chest
Secondary: Shoulder Triceps
Movement: Compound
Tags: Push
Type: Functional Fitness (Obstacle & Hybrid) Light Activity
Equipment: Resistance Band
Sports: Football Gymnastics MMA Wrestling
Target muscles
The chest, triceps, and shoulders drive the push-up. The band tension peaks at lockout, loading the upper portion of the rep more than bodyweight push-ups.
How to perform
Setup
Drape the band across the upper back. Hold one end under each hand in a push-up position.
Execution
Lower the chest toward the floor. Press back up against the added resistance. Keep the core tight and body in a straight line.
Common mistakes
- Sagging hips.
- Letting the band slip.
- Cutting the range.
- Going too heavy on band.
- Sloppy lockout.
Progressions and regressions
Regress to bodyweight push-ups. To progress, increase band tension.
Programming notes
Push-up variation. 3 sets of 8-12 reps, twice a week.
