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Resistance Band Assisted Push-Up

Step by step instructions, muscle activation and variants for the Resistance Band Assisted Push-Up.

EasyUpper chestMiddle chest

About this exercise

A modified push-up that uses a resistance band looped across the upper back to reduce the effective load, making it an ideal regression for those building upper-body pushing strength. The band provides upward assistance at the bottom of the movement where you are weakest.

How to Perform

  • Anchor a resistance band at a fixed point above you or loop it around a sturdy post at shoulder height
  • Get into a push-up position with the band running across your upper back, holding one end in each hand
  • Position hands slightly wider than shoulder-width apart with body forming a straight line
  • Lower your chest toward the floor, keeping elbows at roughly 45 degrees to the body
  • Push back up to the starting position, letting the band assist you through the sticking point
  • Keep your core tight and hips level throughout the movement
  • Aim for full range of motion on every repetition

Muscle Activation

Primary
Upper chestMiddle chest
Secondary
TricepsFront shoulders

About the Resistance Band Assisted Push-Up

The Resistance Band Assisted Push-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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