Resistance Band Push-Up — Push-Up Alternative
4.7
IntermediateBest for Progression
The resistance band push-up wraps an elastic band across your upper back while you hold the ends under your palms. This adds accommodating resistance — light at the bottom, heavy at the top — to the standard push-up. It bridges the gap between bodyweight push-ups and weighted pressing exercises.
Best for: Progressive bodyweight training
How to Perform
- Loop a resistance band across your upper back, holding each end under your palms on the floor.
- Set up in a standard push-up position with the band taut across your shoulder blades.
- Lower your chest to the floor, feeling the band loosen slightly at the bottom.
- Press back up explosively, fighting the increasing band tension through the lockout.
How It Compares to Push-Up
Regular push-ups become easy once you can do 20+ reps, limiting muscle growth. Banded push-ups restore the challenge by adding resistance that peaks at lockout, where you're mechanically strongest. You keep all the core engagement and movement benefits of a standard push-up while making the exercise progressively harder. The only downside is that band tension is hard to quantify precisely.
Equipment & Muscles
Resistance BandBodyweight|ChestTricepsFront DeltsCore
Pros
- + Maintains push-up pattern
- + Progressive resistance
- + Portable equipment
- + Core still engaged
Cons
- - Requires resistance bands
- - Can slip during movement
- - Hard to quantify weight