How to do the Banded Push-Up
Primary: Chest, Triceps · also works Front Delts, Core. Also called: resistance band push up.
Step by step
- 1
Loop a resistance band across your upper back and hold each end under your palms.
- 2
Set up in a push-up position with your hands slightly wider than shoulder-width.
- 3
Lower your chest toward the floor under control while the band slackens.
- 4
Press back up against the band's resistance until your arms are straight.
Coaching cues
- Keep the band flat across your shoulder blades, not your neck
- Brace your core hard; the band pulls your hips down
- Lock out fully to feel the peak tension
Common mistakes
- Letting the band slide up to the neck
- Hips sagging under the added load
- Choosing a band so heavy that range of motion shortens
Sets, reps and where it fits
Muscle
3–4 × 6–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Banded Push-Up alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Banded Push-Up work?
Primary: Chest, Triceps. Secondary: Chest, Triceps, Front Delts, Core
How many sets and reps of Banded Push-Up should I do?
For muscle: 3–4 sets of 6–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Banded Push-Up?
Same movement pattern, different equipment: Push-Up, Dumbbell Bench Press, Band Chest Press, Barbell Bench Press, Cable Chest Fly, Dumbbell Floor Press.
Is the Banded Push-Up good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.