Band Pushups
Band pushups are a resistance band variation of the standard pushup targeting the pectoral muscles. The band placed across the upper back adds progressive resistance at the top of the pressing movement, increasing muscle activation and overload compared to a bodyweight pushup alone.
How to do it
- Loop a resistance band across your upper back and hold one end in each hand, placing your hands on the floor slightly wider than shoulder-width apart.
- Extend your legs behind you so your body forms a straight line from head to heels.
- Lower your chest toward the floor by bending your elbows, keeping them at a 45-degree angle from your body.
- Pause when your chest nearly touches the floor, then push back up against the band resistance.
- Repeat for the desired number of repetitions.
Form cues
- Loop the resistance band securely across your upper back.
- Keep your hands slightly wider than shoulder-width apart.
- Maintain a straight line from your head to your heels.
- Lower your chest until it nearly touches the floor.
- Press up smoothly against the extra band resistance.
Breathing: Inhale as you lower your chest toward the floor, and exhale powerfully as you push back up to the starting position.
Common mistakes
- Sagging hips cause lower back strain and reduce core activation.
- Flaring elbows out to the sides places unnecessary stress on the shoulder joints.
- Choosing a band that is too thick leads to incomplete range of motion.
Muscles worked
Primary: pectorals. Secondary: triceps, shoulders, abs.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 10–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel wrist or shoulder discomfort, ease off or choose a gentler pushup variation.
- Stop immediately if you experience sharp pain during the pressing movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel band pushups?
You should feel them primarily working your chest muscles, with secondary effort in your triceps, shoulders, and core.
How do I stop the band from slipping?
Placing the band across your upper back and anchoring it firmly beneath your palms usually keeps it secure.
Can I do these without a resistance band?
Yes, standard pushups without a band are a great starting point if you want to practice the base movement first.