Banded Push Up
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Core
Upper Body
Chest
Pressing
Banded
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Resistance Band
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Intermediate
Overview
The Banded Push Up is a progression of the traditional push up that adds external resistance through a band looped across the upper back. This variation increases loading on the chest, shoulders, and triceps while also challenging core stability and pressing power.
Muscles Worked
PRIMARY:
Pectoralis major
Triceps brachii
Anterior deltoids
SECONDARY:
Core stabilizers
Serratus anterior
Erector spinae
STEP-BY-STEP INSTRUCTIONS
Loop a resistance band across your upper back and around your shoulders, holding an end in each hand.
Place hands on the floor slightly wider than shoulder-width apart, band secured under palms.
Extend your legs behind you, keeping body in a straight line from head to heels.
Lower your chest toward the floor by bending your elbows, keeping elbows at ~45 degrees from the body.
Press through your palms to extend your arms and return to the starting position, resisting the increased band tension at the top.
Repeat for prescribed reps, maintaining core tension throughout.
Variations
Perform on knees for regression
Elevate hands on a bench for easier variation
Use heavier resistance bands for progression
Add a pause at the bottom for increased time under tension
Benefits
Progresses standard push ups by adding resistance
Builds chest, shoulder, and triceps strength
Improves pressing power and lockout strength
Engages core stabilizers to maintain plank position
COACHING CUES
Brace your core, keep body straight
Control down, explode up
Press evenly through both hands
Don’t let hips sag
Notes
The Banded Push Up is an effective bodyweight strength progression that overloads the chest and triceps while reinforcing trunk stability. It’s a simple way to increase difficulty without additional equipment, making it a great choice for at-home training or progression toward weighted push ups.