Push Up with Band Resistance

Push-Ups with Resistance Band

Push-Ups with Resistance Band are a great way to increase the intensity of the exercise and target your muscles in a slightly different way. Here’s a step-by-step guide on how to perform push-ups with band resistance:

Video Instructions On How To Do Push-Ups with Resistance Band

Equipment Needed:

  1. Resistance Band: Choose a band with an appropriate level of resistance based on your fitness level. You can find bands with varying levels of resistance.

Set Up:

  1. Secure the Band:
    • Anchor the band securely to a fixed point on the floor or any stable structure. Make sure it’s at chest level or slightly below.
    • If you’re using a loop band, you can place it around your back and hold the ends in each hand.
  2. Hand Placement:
    • Assume a standard push-up position with your hands placed slightly wider than shoulder-width apart.
    • Ensure your wrists are directly below your shoulders.


  1. Start Position:
    • Get into a plank position, with your body forming a straight line from head to heels.
    • Engage your core to maintain a stable position.
  2. Lowering Phase:
    • As you lower your chest toward the ground, maintain a controlled and steady motion.
    • Keep your elbows at a 45-degree angle to your body to target the chest muscles.
  3. Bottom Position:
    • Lower your chest until it’s just above or lightly touches the ground.
    • Hold for a brief pause to maximize muscle engagement.
  4. Upward Phase:
    • Press through your palms and push your body back up to the starting position.
    • Keep your body in a straight line throughout the movement.

Tips for Better Form:

  • Maintain Proper Alignment: Keep your body in a straight line from head to heels. Avoid sagging or arching your back.
  • Engage Your Core: Tighten your core muscles throughout the exercise to stabilize your body.
  • Controlled Movements: Focus on controlled movements, both during the lowering and upward phases.

Reps and Sets:

  • Beginners: Start with 2-3 sets of 8-10 repetitions.
  • Intermediate/Advanced: Aim for 3-4 sets of 12-15 repetitions.


  • Adjust Band Resistance: If the exercise becomes too easy, use a band with higher resistance.
  • Increase Repetitions or Sets: Gradually increase the number of repetitions or sets as you become stronger.

Safety Precautions:

  • Choose the Right Band: Ensure the resistance level is challenging but allows you to maintain proper form.
  • Listen to Your Body: If you experience pain (not to be confused with the normal discomfort of a workout), stop and reassess your form or consider using a lighter band.

Remember, it’s essential to perform exercises with proper form to maximize effectiveness and reduce the risk of injury. If you’re unsure about your form or have any health concerns, consult with a fitness professional or healthcare provider before starting a new exercise routine.