Also known as: banded push-up, banded pushups, resisted push-up, band push-up, band pushups

What is Band Resisted Push Up?

A Band Resisted Push Up is a push-up performed with a resistance band over the upper back to add extra load. It targets the chest, triceps, and shoulders and is a medium-difficulty pushing exercise that increases pressing strength, control, and muscle activation.

How to Do Band Resisted Push Up

  1. Attach band: Loop a resistance band over your upper back and hold each end securely in both hands, centering the band and checking for twists or damage.
  2. Assume push-up position: Step forward into a tall push-up position with hands shoulder-width, feet extended, body straight and shoulders stacked over wrists.
  3. Brace core: Engage abs and glutes, perform a posterior pelvic tilt to remove lumbar arch, and slightly protract the scapulae to stabilize the shoulder blades.
  4. Lower with control: Bend elbows and lower chest toward the floor slowly, keeping elbows about 45 degrees and maintaining steady band tension throughout the descent.
  5. Press up: Drive through your palms to extend elbows and return to the top while exhaling, keeping the torso rigid and the band seated on your upper back.
  6. Remove band safely: Kneel or sit after your set, release the band ends carefully, inspect the band for wear, and adjust resistance before the next set if needed.

Muscle Groups

Triceps, Chest, Shoulders

Description

Kneel on the ground as you hold a Resistance Band with both hands behind your back. Lean forwards as you normally would to get into a Push-Up position, with your hands at about shoulder width apart. Make sure the Resistance Band is well positioned on your Upper Back.

Your body should remain on a straight line during the full rep by engaging a Posterior Pelvic Tilt (Tuck your tailbone, eliminate any arch in your back) and slightly protract your scapulas.

Perform Push-Ups as usual with the added band resistance until the rep goal is completed.

Kneel back up and let go of the band to complete a full set.

It is recommended to use a hard enough Resistance Band to make sure you're doing your best in every set.
Movement Group: Push
Equipment: Resistance Band

Progressions and Regressions

Frequently Asked Questions

What are the benefits of band resisted push ups?

Band resisted push ups increase concentric overload to build pressing strength and power, boost chest/triceps/shoulder activation, and train lockout control. They also allow scalable resistance and improve stability compared to standard push-ups.

What common mistakes should I avoid when doing them?

Avoid placing the band too low or off-center, letting hips sag, flaring elbows wide, and using a band that's too heavy. Maintain a tucked pelvis, stable scapulae, and full control through each rep.

How can I progress or regress this exercise?

Progress by using stronger bands, elevating feet, adding tempo or single-arm variations. Regress with lighter bands, incline push-ups, or knee push-ups to prioritize form until you build strength.