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Band push-up

Band push-up

The band push-up is a dynamic upper body exercise that targets multiple muscle groups, primarily the chest, shoulders, and triceps. This variation of the traditional push-up adds resistance by incorporating a resistance band. By doing so, you can challenge your muscles even more and enhance your strength and muscular endurance. To perform the band push-up, you will need a resistance band and a sturdy anchor point, such as a bar or a post. Start by placing the band around your upper back, crossing it in front of your chest. Get into a push-up position with your hands slightly wider than shoulder-width apart, and ensure that your body is in a straight line from head to heels. The band should be taut, providing resistance as you lower and push yourself back up. The band push-up is an excellent exercise for individuals of various fitness levels. Beginners can start by using a lighter resistance band and gradually progress to heavier bands as they become stronger. This exercise not only targets the chest and triceps but also engages the core muscles and stabilizers, helping to improve overall functional strength. When incorporating the band push-up into your workout routine, it's important to maintain proper form to maximize its benefits and minimize the risk of injury. Focus on maintaining a solid plank position throughout the movement, engaging your core and avoiding any excessive sagging or arching of your back. Aim for a controlled and smooth movement, lowering your chest towards the ground while keeping your elbows at a 45-degree angle. Remember to always listen to your body and adjust the intensity and resistance as needed. If you experience any pain or discomfort, it's advisable to stop the exercise and seek guidance from a fitness professional. The band push-up can be a valuable addition to your upper body workout routine, helping you build strength, increase muscle definition, and achieve your fitness goals.


  • Start by placing a resistance band across your upper back and holding each end in your hands.
  • Assume the push-up position, with your hands aligned with your shoulders and your body in a straight line from head to toe.
  • Lower your chest towards the floor while keeping your elbows close to your sides.
  • Push back up to the starting position, fully extending your arms.
  • Repeat for the desired number of repetitions.
  • Remember to engage your core and maintain proper form throughout the exercise.

Tips & Tricks

  • Engage your core to maintain stability during the exercise.
  • Keep your elbows close to your body as you lower and raise yourself.
  • Focus on maintaining proper form and technique throughout each repetition.
  • Gradually increase the resistance of the band as you become stronger.
  • Incorporate the band push-up into a well-rounded workout routine that includes other upper body exercises.
  • Perform the exercise on a stable surface to ensure balance and control.
  • Start with a lighter resistance band and gradually progress to a stronger band for more challenge.
  • Control the speed of both the downward and upward phases of the movement.
  • Listen to your body and rest when needed to prevent injury or overexertion.
  • Consult with a fitness professional to ensure proper form and technique.

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