Band close-grip push-up

Band close-grip push-up

The band close-grip push-up is a challenging variation of the traditional push-up exercise that targets your chest, triceps, and shoulders. By incorporating resistance bands, this exercise adds an extra level of difficulty and helps to strengthen your upper body muscles even further. To perform the band close-grip push-up, you will need a resistance band and a sturdy anchor point, such as a squat rack or door frame. Secure one end of the band to the anchor point and loop the other end around your upper back, just below your shoulder blades. Assume a push-up position with your hands slightly closer together than shoulder-width apart, and your body in a straight line from head to toe. As you lower your body towards the ground, the resistance band will stretch, increasing the tension on your chest and triceps. The close grip position places more emphasis on your triceps, providing an excellent opportunity for toning and strengthening this muscle group. Engage your core and maintain proper form throughout the movement to maximize the benefits and reduce the risk of injury. Incorporating band close-grip push-ups into your workout routine can help increase upper body strength, improve muscle definition, and enhance overall fitness. Remember to start with a resistance band that challenges you without compromising your form, gradually progressing to heavier bands as you become stronger. Aim to incorporate this exercise into your routine on two to three non-consecutive days per week for optimal results. While the band close-grip push-up can be a demanding exercise, it offers a great way to continuously challenge yourself and improve your upper body strength. Add this variation to your workout routine and take your push-ups to the next level!


  • Start by placing a resistance band on your back, right below your shoulder blades.
  • Assume a push-up position with your hands directly under your shoulders and your feet hip-width apart.
  • Grip the resistance band with your hands, making sure they are shoulder-width apart.
  • Lower your body towards the floor, keeping your elbows close to your sides.
  • Push through your hands to extend your arms and return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Ensure you have a strong and stable base by engaging your core throughout the exercise.
  • Maintain a proper wrist position to prevent strain. Align your wrists with your shoulders and keep them straight.
  • Focus on squeezing your chest muscles as you push yourself back up from the bottom position.
  • Vary the resistance level of the band to challenge your muscles and progressively increase strength and endurance.
  • Don't rush the movement. Control your descent and ascent to maximize muscle activation and prevent injury.
  • Breathe deeply and exhale during the exertion of the push-up to maximize power and stability.
  • Engage your shoulder blades by squeezing them together throughout the movement to promote good posture and shoulder stability.
  • Experiment with different hand positions on the band to target different areas of your chest muscles.
  • Listen to your body and adjust the band tension or exercise difficulty as needed to avoid overexertion or strain.
  • Combine band close-grip push-ups with other exercises to create a well-rounded upper body workout.


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