Banded Push-Up

Banded push-ups are a variation of the classic push-up, where a resistance band is added to increase the intensity. This exercise works on the chest, triceps, shoulders, and core. By adding the band, you get increased resistance, especially in the upper part of the movement. This makes the exercise more challenging and effective for building strength and muscle mass.

Correct Form and Technique

Here's how to perform banded push-ups step-by-step:

  1. Select a resistance band that suits your level. The thicker the band, the more resistance you will get.
  2. Place the center of the band over your upper back, just below your shoulder blades, and hold both ends of the band with your hands.
  3. Get into a high plank position with your hands flat on the floor, slightly wider than shoulder-width apart.
  4. Keep your core engaged, lower your body by bending your elbows until your chest is close to the floor.
  5. Push strongly upwards to return to the starting position while keeping tension on the band.

Common Mistakes

Here are some mistakes to avoid when doing banded push-ups:

  • Incorrect band placement: Ensure the band is placed over the upper part of your back, not too high or too low, to prevent it from slipping during the exercise.
  • Too fast movements: Take your time to control the movement both down and up to optimally activate the muscles.
  • Poor body alignment: Maintain a straight line from head to heels and avoid letting your hips drop.
Modifications and Variations

Try these variations to adapt banded push-ups to your level:

  • Easier version: Use a thinner band or try banded push-ups on your knees for less resistance.
  • Harder version: Use a thicker band or add a plyometric movement like an explosive jump in the push-up motion.
  • Band-assisted push-ups: Use a band to assist with push-ups by placing the band under your chest and hooking it onto a stable surface.

Number of Repetitions and Sets

Start with 3 sets of 8-12 repetitions to build strength. As you get stronger, you can increase the resistance by using thicker bands or adding more repetitions.

Breathing Tips

Inhale as you lower your body towards the floor, and exhale as you push yourself back to the starting position. This will help you maintain strength and stability throughout the movement.

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