Description:
The band assisted push-up uses a resistance band to support part of your bodyweight, reducing the load and making the push-up easier to perform through a full range of motion. It is a useful regression for beginners building toward a strict bodyweight push-up.
Benefits:
- Reduces load to build push-up strength.
- Allows a full range of motion for beginners.
- Grooves proper push-up technique.
- Trains the chest, shoulders, and triceps.
- Scales by changing band thickness.
Profile:
| Equipment: | Resistance Band |
| Type: | Bodyweight Assisted (Compound) |
| Resistance Type: | Elastic Band (Assistance) |
| Level: | Beginner |
Muscles:
Primary Muscles
- Pectoralis Major
- Anterior Deltoid
- Triceps Brachii
Secondary Muscles
- Serratus Anterior
- Abdominals and Core
Classification:
| Mechanics: | Compound |
| Force: | Push |
| Utility: | Basic |
Instructions:
- Anchor a resistance band across a rack so it sits roughly at hip height when you are in a plank.
- Position yourself in a high plank with the band supporting your hips or stomach.
- Set your hands slightly wider than your shoulders and brace your core.
- Lower your chest toward the floor under control until your elbows reach about 90 degrees.
- Press back up, letting the band assist you through the hardest part of the movement.
- Repeat for the desired reps as you build strength.
Common Mistakes:
- Relying on the band so much that the chest does little work.
- Sagging the hips.
- Using a partial range of motion.
- Flaring the elbows out wide.
- Using a band that is too thick.
Variations:
- Standard Push-Up
- Incline Push-Up
- Band Resistive Push-Up
- Knee Push-Up
Safety Tips:
- Make sure the band is securely anchored before loading it.
- Reduce the assistance as you get stronger.
- Keep the core braced and the body straight.
- Stop if you feel wrist or shoulder pain.
Additional Information:
The band assisted push-up is a smart bridge between incline push-ups and full bodyweight push-ups. As you get stronger, switch to a thinner band so the chest and triceps take on more of the work.
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