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Band Push Ups

Band Push Ups
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles

Abs, Triceps, Shoulders

Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle: Chest

Band Push Up Overview 

Most people are familiar with the traditional push-up, but the band push-up is a variation that offers a number of benefits. For one, it helps to maintain good form by keeping the elbows close to the body. This not only helps to prevent injuries, but also allows you to get the most out of the exercise.

Additionally, the band push-up is a great way to build explosive power. The resistance provided by the bands challenges your muscles in a different way than bodyweight exercises, resulting in greater muscle growth.

How to Do It

  1. Start in a standard push up position with your feet shoulder-width apart and your hands placed just outside of your chest.
  2. Place a band around your back and under your arms, making sure that it is tight but not too constrictive.
  3. Lower your body down to the ground, keeping your core engaged and your back straight.
  4. Press back up to the starting position, making sure to fully extend your arms at the top.
  5. Repeat for 8-12 reps.

Push Up Tips

  1. Your arms should look like an arrow at the bottom, not a "T"
  2. Your spine should be straight throughout the exercise. Think of the pushup like a moving plank.
  3. To keep your ribcage neutral, squeeze your glutes and brace your abs before you descend.
  4. Keep your head down and keep your eyes on the floor.
  5. Think of your thumbs being pulled together as you complete the movement. This will increase the activation of your pecs.
  6. Do not allow your head to protrude forward. Your chest should touch your nose at the same moment as your nose.
  7. Try to push yourself as far off the ground as you can.
  8. Push through to the top of each repetition. Allow your shoulder blades and rib cage to move.
  9. Many people cut out repetition and don't reap the full benefits.

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