Band Close-Grip Push-Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Band
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Band Close-Grip Push-Up is an upper body exercise that primarily targets the triceps, with secondary activation of the shoulders. To perform this exercise, you get into a traditional push-up position, but with your hands placed slightly closer than shoulder-width apart, gripping the ends of a resistance band. As you lower your body towards the ground, keep your elbows close to your sides to engage the triceps, then push back up while maintaining tension in the band. This movement helps build strength in the arms and shoulders while also enhancing core stability, making it an effective compound exercise for upper body development. The resistance band adds an extra challenge, increasing tension throughout the movement.
How to Perform
Begin in a standard push-up stance, positioning your hands slightly narrower than shoulder-width apart. Grasp the ends of a resistance band, ensuring it is secure and taut beneath your palms.
Lower your body toward the floor by bending your elbows, keeping them tight to your sides as you descend. This will emphasize the activation of your triceps while maintaining proper form.
Push your body back up to the starting position, engaging your chest and triceps to drive the movement. Be sure to keep the band taut as you press upward, increasing resistance.
Continue performing the movement for the desired number of repetitions, making sure to maintain a straight body alignment throughout the entire exercise. Focus on keeping your core engaged to avoid any sagging in the lower back.
To maximize effectiveness, ensure that your hands remain firmly gripping the band and that the tension is maintained throughout the entire set, providing additional resistance as you perform the push-ups.
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Tips
Maintain a Straight Body Position: It's crucial to keep your body aligned from your head down to your heels throughout the exercise. This posture engages your core effectively and helps prevent unnecessary stress on your lower back. Avoid letting your hips drop or rise too high, as this can cause improper form and potential injury.
Perform Movements Slowly and Steadily: Take your time with each repetition. Lower your body with control and push back up with strength. Rushing through the exercise can lead to relying on momentum instead of engaging the correct muscles.
Elbows Should Stay Close to Your Sides: To properly target the triceps and shoulders, make sure your elbows remain tucked near your body during the push-up. Letting your elbows flare outwards can place excessive strain on your shoulder joints, reducing the effectiveness of the exercise.
Choose the Right Resistance Band: Select a resistance band that provides enough challenge without compromising your form. Too much resistance may cause difficulty in maintaining control, while too little can reduce the exercise's effectiveness.
How Not to Perform
Avoid Letting Your Hips Sag: Do not allow your hips to drop toward the ground while lowering your body. This puts strain on your lower back and reduces the engagement of your core and target muscles. Keep your body in a straight line to ensure proper form and protect your back.
Don't Overextend Your Neck: Keep your head in a neutral position, aligned with your spine. Avoid looking up or dropping your head too low, as this can strain your neck and disrupt the alignment of your body.
Don't Flaring Out Your Elbows: Keep your elbows tucked close to your body throughout the movement. Letting them flare out too much will place unnecessary stress on your shoulders and diminish the focus on your triceps. This can also lead to shoulder discomfort and possible injury.
Don’t Rush the Movement: Moving too quickly through the exercise can cause you to rely on momentum rather than muscle engagement. Instead, lower your body slowly and deliberately, and push back up with controlled force. This ensures the triceps and shoulders are properly activated without wasting energy.
Don’t Use Too Much or Too Little Resistance: Ensure the band provides a challenge, but not to the point where it compromises your form. Using a resistance band that is too tight can make it difficult to complete the push-up properly, while one that is too loose may not provide enough tension to engage your muscles effectively.
Don’t Let Your Core Relax: Your core plays a vital role in maintaining proper form and stability. Failing to keep your core engaged can lead to a loss of body alignment, making the exercise less effective and increasing the risk of lower back strain.
Don’t Ignore Your Hand Placement: Ensure your hands are positioned correctly with a slight inward grip on the band. Placing your hands too far apart or too narrow can affect the distribution of tension and the activation of your target muscles, reducing the effectiveness of the exercise.
Avoid Inconsistent Band Tension: Make sure the band stays taut throughout the movement. Letting the band slacken during the push-up can decrease the resistance and lessen the focus on your triceps and shoulders. Always maintain tension for maximum engagement.
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.
