Banded Push-Up

PushBWBandS-Band

Push-up with a resistance band looped across the upper back and held under the hands, adding accommodating resistance that increases as you press — heaviest at the top of the rep, matching the body's natural strength curve.

Demo: Band training demo

Sets

3

Reps

10-15

Rest

1 min

Contraindications

None significant.

Setup

Loop a band across the upper back, hold the ends under the palms in a standard push-up position.

Execution

  1. 1Lower the chest toward the floor as normal
  2. 2Press back up, feeling increasing band tension near the top
  3. 3Keep the band centered on the upper back
  4. 4Maintain a rigid plank throughout

Key cues

  • Fight the band hardest at the top
  • Keep the band from slipping off-center
  • Elbows at 45 degrees
  • Full range of motion despite the added resistance

Common faults

  • Band slipping off one shoulder
  • Shortening range of motion due to band tension
  • Sagging hips under the added top-end load
  • Using a band too heavy for controlled reps

Tweaks

  • Use a heavier band as strength increases
  • Combine with deficit push-up for added range
  • Try band-assisted (band anchored overhead) for the opposite regression effect

Regressions

Standard Push-Up

Progressions

Weighted Push-Up

Muscles

Primary: Pectoralis Major, Triceps Brachii, Anterior Deltoid

Secondary: Core

Sources

Attribution: General S&C canon