Banded Push-Ups

Banded Push-Ups are a chest exercise and primarily target the pectoral muscles. To a lesser degree, they also work the triceps and anterior deltoids.

Equipment

Exercise Rating

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Stretch
Overloading
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Introduction

Banded Push-Ups are a dynamic and effective variation of the traditional push-up, designed to enhance upper body strength and hypertrophy by incorporating resistance bands. This exercise targets the pectoral muscles, deltoids, and triceps, while also engaging the core for stability. By adding resistance bands, the intensity of the push-up is increased, providing a progressive overload that is essential for muscle growth. Banded Push-Ups are versatile and can be easily adjusted to match different fitness levels, making them an excellent addition to any strength training regimen focused on building muscle mass and improving overall upper body endurance.

Execution

How to Perform Banded Push-Ups

Setup

  1. Choose a resistance band that matches your strength level. Loop the band around your back, positioning it just below your shoulder blades.
  2. Hold the ends of the band in each hand, ensuring the band is secure and won't slip during the exercise.
  3. Get into a standard push-up position: hands placed slightly wider than shoulder-width apart, feet together, and body forming a straight line from head to heels.

Execution

  1. Engage your core and glutes to maintain a straight body line throughout the movement.
  2. Lower your body by bending your elbows, keeping them at a 45-degree angle to your torso. Continue lowering until your chest is just above the ground.
  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 provide consistent resistance.

Finishing

  1. Complete the desired number of repetitions.
  2. Carefully remove the resistance band from your back.
  3. Stand up slowly to avoid dizziness or lightheadedness.

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