Band Push-Up
How to do it
Starting position
- Place the band horizontally across your upper back.
- Place both ends of the band under your palms to secure them.
- Place your hands slightly wider than shoulder-width apart.
- Brace your abs and squeeze your glutes to form a straight line from your head to your heels.
Movement
- Lower your body while keeping your elbows at about 45 degrees from your torso.
- Lower until your chest almost touches the floor.
- Push back up as if pushing the floor away with your chest.
- At the top, push through the band resistance and fully extend your arms.
Breathing
Inhale as you lower, exhale as you push up.
Cautions
- If your lower back sags, it puts stress on your lower back. Squeeze your glutes.
- If your elbows flare out in line with your shoulders, it pinches the front of your shoulders.
- It is dangerous if the band rides up toward your neck, so reposition it to sit below your shoulder blades.
Exercise info
| Primary muscles |  Chest |
|---|---|
| Secondary muscles | Triceps · Front delts · Abs |
| Equipment |  Bodyweight Resistance band |
| Movement pattern | Horizontal push |
| Rep range | 8–20 reps |
37 similar exercises
Representative exercise: Band Push-Up
- Push up (wall) II
- Resistance Band Assisted Push-up
- Push-up (on knees)
- Single Arm Push-Up (on Knees)
- Bear Push-Up
- Clap Push-Up
- Fist Push-up
- Push-Up Pull
- Knuckle Push-Up
- Lay Down Push-Up
- Negative Push-Up
- Offset-Leg Push-Up
- Half Push-up Max Rep
- Side to Side Push-Up
- Hands Release Push-up
- Assisted Weighted Push-Up
- Knee Push-up Chest Pullback
- Knuckle Push-Up against Wall
- Resistance Band Push-up
- Single Leg Push-up
- Machine Push-Up with Towels
- Deep Push-Up on Parallel Bars
- Push-up (With push-up handles)
- Plyo Push-Up
- Clock Push-Up
- Archer Push-Up
- Finger Push-up
- Explosive Push-up
- Ring Archer Push-up
- Pseudo Planche Push-Up
- Suspension Star Push-Up
- Medicine Ball Plyo Push-Up
- Resistance Band Explosive Push-up
- Clap Push-Up (Demo 2)
- One-Sided Archer Push-Up
- Plyo Push-up (VERSION 2)
- Suspension One-Arm One-Leg Push-Up
Related exercises
Kneeling Push-UpEasierIncline Push-UpEasierGrasshopper Push-upHarderDumbbell Deep Push-up and Renegade RowHarderBarbell Bench PressSimilar exercisePush-UpSimilar exerciseDumbbell Bench PressSimilar exerciseMachine Incline Chest PressSame muscle · different equipmentBarbell Larsen PressSame muscle · different equipmentBand Chest PressSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.