Resistance Band Assisted Push-up

The Resistance Band Assisted Push-up is a modified version of the traditional push-up exercise that targets your chest, shoulders, triceps, and core muscles. This exercise combines the benefits of bodyweight training with the added resistance of a resistance band, making it an effective way to increase your upper body strength and stability. To perform this exercise, you will need a resistance band and a sturdy anchor point. Secure one end of the resistance band to the anchor point, such as a door handle or a bar. Hold the other end of the band and get into a push-up position, with your hands slightly wider than shoulder-width apart and your feet together. Place the band around your upper back, just below your shoulder blades, and make sure it's tight enough to provide support but not too restrictive. As you lower your body towards the ground, the resistance band will assist you by reducing the amount of body weight you have to lift. This can be especially beneficial for beginners or individuals who need assistance due to muscle weakness or injury. As you become stronger, you can gradually decrease the assistance provided by the band by choosing a band with less tension or by adjusting the anchor point. The Resistance Band Assisted Push-up allows you to work on your push-up form and gradually progress towards performing traditional push-ups without assistance. Make sure to engage your core muscles and maintain a neutral spine throughout the exercise. Aim for a controlled and steady movement, focusing on proper technique rather than speed or quantity. Remember to consult with a fitness professional or a physician before starting any new exercise regimen, especially if you have a pre-existing medical condition or injury. Incorporate this exercise into a well-rounded workout routine that includes cardiovascular exercises, strength training, flexibility training, and proper nutrition for maximum results.

Instructions

• Start by attaching a resistance band to a sturdy anchor point at about waist height.
• Position yourself facing away from the anchor point and get into a push-up position with your hands slightly wider than shoulder-width apart.
• Loop the resistance band around your upper back and hold one end of the band in each hand, with your palms facing down.
• Lower your body towards the ground by bending your arms, keeping your elbows close to your sides.
• Push through your hands and extend your arms to return to the starting position.
• Ensure that you maintain a straight line from your head to your heels throughout the entire movement.
• Perform the desired number of repetitions.
• Remember to breathe steadily and engage your core muscles during the exercise.

Tips & Tricks

• Focus on proper form to ensure that your body stays aligned throughout the movement.
• Start with a resistance band that provides enough assistance to help you complete the exercise with good form.
• Gradually decrease the resistance of the band as you get stronger and more comfortable with the movement.
• Engage your core and squeeze your glutes throughout the exercise to maintain stability and maximize effectiveness.
• Control the movement both on the way down and on the way up, avoiding any jerky or rapid motions.
• Experiment with different grips on the resistance band to target different muscle groups and add variation to your workout.
• Combine resistance band assisted push-ups with other exercises to create a well-rounded upper body workout.
• Pair this exercise with a consistent strength training routine to see improvements in strength and endurance over time.
• Remember to warm up before attempting resistance band assisted push-ups to increase blood flow and prepare the muscles.
• Listen to your body and adjust the resistance band as needed to find the right level of challenge for your current fitness level.