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Exercise Library / Banded Push-Up

Banded Push-Up

A banded push-up adds resistance to a regular push-up by wrapping a band across your back.

Strength Training

What this exercise does

A banded push-up adds resistance to a regular push-up by wrapping a band across your back. It builds strength in your chest, shoulders and arms, and the band makes the top of the move the hardest part.

At a glance

Body part
Chest, Arms, Shoulders
Muscles worked
Chest, Triceps, Shoulders
Experience
Beginner

How to do it

  1. Loop a long band across your upper back and hold an end under each hand on the floor.
  2. Get into a push-up position on your hands and toes, or your hands and knees, with your body in a straight line.
  3. Lower your chest toward the floor, elbows at about 45 degrees from your body.
  4. Press back up until your arms are nearly straight.
  5. Do 5 to 10 reps.

Common mistakes

  • Letting the hips sag or pike upward.
  • Flaring the elbows straight out to the sides.
  • Holding your breath. Breathe out as you press up.

Make it easier or harder

Make it easier

Do it on your knees, or start with a regular incline push-up using no band.

Make it harder

Use a thicker band, or slow the lowering to three seconds.

Keep it safe

Keep the band flat across your upper back and away from your neck. Stop if your wrists hurt and try the move on your fists or on dumbbell handles.

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