Resistance Band Push-up
The resistance band push-up is a progressive bodyweight exercise that adds external resistance to a standard push-up. The band increases the difficulty at the top of the movement, demanding greater force from the pectorals and triceps to complete the extension.
How to do it
- Loop a resistance band across your upper back and hold one end under each hand.
- Assume a standard push-up position with hands slightly wider than shoulder-width.
- Lower your chest toward the floor by bending your elbows.
- Press back up against the added resistance of the band.
- Repeat for the desired number of repetitions.
Form cues
- Keep your body in a straight line from head to heels.
- Brace your core and squeeze your glutes.
- Tuck your elbows at a 45-degree angle from your torso.
- Press the floor away evenly as you return to the top.
Breathing: Inhale as you lower your chest toward the floor, and exhale powerfully as you press back up against the band.
Common mistakes
- Sagging hips, which strains the lower back and reduces chest activation.
- Flaring elbows out to the sides, which places extra stress on the shoulder joints.
- Using a band that is too thick, which compromises full range of motion.
- Dropping the head downward, which creates unnecessary tension in the neck.
Muscles worked
Primary: pectorals. Secondary: triceps, shoulders, abs.
Suggested sets & reps
Get fitter
3 sets × 8–12 reps, rest 60 s
Lose weight
3–4 sets × 10–15 reps, rest 45–60 s
Build muscle
3–4 sets × 6–12 reps, rest 90 s
Easier, harder & alternatives
Take care if…
- If you feel sharp shoulder discomfort, ease off and choose a gentler push-up variation.
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
How do I keep the band from rolling up my back?
Placing the band slightly higher on your upper back and wearing a shirt that is not overly slick helps keep the band in place during movement.
What if the band hurts my hands?
You can wear workout gloves or fold a small towel under your palms where you grip the ends of the band.
Can I do these from my knees if standard push-ups are too hard?
Yes, performing them from your knees is a great way to build confidence before progressing to full straight-leg push-ups with the band.