Band-Resisted Push-Up

Chest, Front Delts, TricepsResistance Band

A classic push-up upgraded with a resistance band. The band provides progressive resistance that peaks right at top lockout.

How to do it

1Loop a resistance band across your upper back, beneath your armpits, holding the ends in your palms.

2Set up in a solid plank position on your hands and toes with your body perfectly straight.

3Brace your core, pull your shoulders down, and pack your shoulder blades.

4Lower your chest toward the floor with steady control.

5Exhale and push hard against the increasing tension of the band to return to top.

Common mistakes

Sagging at the waist, which indicates a weak core brace and strains the low back.

Letting the band slip up toward your neck, causing discomfort and awkward resistance.

Cutting the movement short at the top, missing the main benefit of peak band tension.

Breathing

Inhale as you descend toward the floor; exhale as you push up against the band.

Make it harder or easier

To lower intensity, perform the push-up from your knees or switch to a thinner band.

To increase intensity, use a heavier resistance band.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.