Banded Push-Up 101 Video Tutorial
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Overview
The Banded Push-Up is an advanced variation of the standard push-up that primarily targets the chest while also engaging the triceps and shoulders. By placing a resistance band around the upper back and holding its ends in your hands, the exercise adds variable resistance throughout the movement, increasing tension as you push upward. This compound exercise requires a straight-body position from head to heels, with elbows bent at approximately 45 degrees during the descent. The added band not only challenges the chest muscles more than a regular push-up but also enhances stability and strength in the shoulders and triceps, making it an effective upper-body strength and endurance exercise.
How to Perform
Wrap a resistance band around your upper back so it rests comfortably above your shoulder blades, and hold the ends securely in your hands.
Position yourself on the floor in a push-up stance, with hands slightly wider than shoulder width, ensuring your body forms a straight line from your head down to your heels.
Engage your core and keep your shoulder blades stable as you slowly lower your chest toward the floor by bending your elbows. Maintain your elbows at roughly a 45-degree angle relative to your torso.
Descend until your chest hovers just above the ground, keeping the band taut and controlling the movement to maximize muscle engagement.
Hold briefly at the bottom to maintain tension and improve stability.
Press through your palms, extending your elbows to raise your body back to the starting position while keeping your torso straight and core tight.
Repeat for the desired number of repetitions, focusing on smooth, controlled movements and maintaining proper form throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your abdominal muscles tight and avoid letting your lower back sag to maintain a straight, stable body line.
Make sure the resistance band stays securely in place on your upper back, just above the shoulder blades, so it doesn’t slip during the exercise.
Maintain a neutral wrist position, keeping them in line with your forearms to prevent unnecessary strain.
Avoid locking your elbows completely when extending your arms at the top; keep a slight bend for safety and continuous muscle engagement.
Control the angle of your elbows, keeping them around 45 degrees from your torso, and prevent them from flaring out too wide to protect your shoulders.
How Not to Perform
Do not let your hips sag or rise too high; failing to keep your body in a straight line reduces chest activation and can strain your lower back.
Avoid letting the resistance band slip off your upper back; an unsecured band decreases tension on the chest and can snap unexpectedly.
Do not flare your elbows out excessively; this shifts effort away from the chest to the shoulders and increases the risk of shoulder injury.
Avoid locking your elbows at the top of the push-up; this can reduce continuous muscle engagement and put stress on the joints.
Do not allow your wrists to bend awkwardly; misaligned wrists can cause strain and reduce pushing efficiency.
Avoid rapid, uncontrolled movements; dropping too quickly or jerking upward wastes energy and decreases chest engagement.
Do not relax your core; an unengaged core makes the push-up less effective for the chest and can strain the lower back.
Avoid partial range of motion; failing to lower the chest close to the floor limits muscle activation and reduces the exercise’s effectiveness.
Do not let your neck crane forward or tilt downward; improper head alignment can cause neck strain and reduce overall stability.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
