Band Resisted Push-Ups

Introduction

Band Resisted Push-Ups are an advanced variation of the traditional push-up that incorporate resistance bands to increase the intensity and challenge of the exercise. This modification not only enhances upper body strength, particularly targeting the chest, shoulders, and triceps, but also engages the core and stabilizing muscles to a greater extent. By adding the resistance band, you create a variable resistance throughout the movement, which can help break through strength plateaus and promote muscle hypertrophy. Ideal for those looking to elevate their push-up routine, Band Resisted Push-Ups are a versatile and effective addition to any strength training program.

Execution

How to Perform Band Resisted Push-Ups

Setup

1. Select a resistance band that matches your strength level.
2. Loop the resistance band around your upper back, just below your shoulder blades.
3. Hold the ends of the band in each hand, ensuring the band is secure and won't slip during the exercise.
4. Get into a standard push-up position with your hands placed slightly wider than shoulder-width apart and your feet together or slightly apart for stability.
5. Engage your core, keeping your body in a straight line from head to heels.

Execution

1. Lower your body towards the ground by bending your elbows, keeping them at a 45-degree angle to your torso.
2. Continue lowering until your chest is just above the ground or as low as your mobility allows.
3. Push through your palms to extend your elbows and return to the starting position, fully extending your arms.
4. Ensure the resistance band remains taut throughout the movement to maintain consistent resistance.
5. Repeat for the desired number of repetitions.

Finishing

1. Carefully release the resistance band from your hands.
2. Stand up slowly to avoid dizziness or lightheadedness.
3. Perform any necessary stretches or cool-down exercises to aid in recovery.