About this exercise
A push-up variation in which a resistance band is looped across the upper back and gripped in both hands, adding progressive tension at the top of the movement to increase chest and tricep activation beyond a standard push-up.
Resistance Band Push-Up
Step by step instructions, muscle activation and variants for the Resistance Band Push-Up.
MediumUpper chestMiddle chest
How to Perform
- Loop the resistance band across your upper back and grip each end firmly in your hands
- Set up in a plank position with your hands slightly wider than shoulder-width
- Lower your chest toward the floor, keeping your elbows at roughly 45 degrees from your torso
- Press through your palms to extend your arms fully, fighting the increasing band tension
- Keep your core braced and your body in a straight line from head to heels throughout
Muscle Activation
Primary
Upper chestMiddle chest
Secondary
TricepsRear shoulders
About the Resistance Band Push-Up
The Resistance Band 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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