Banded Push-Up

How to perform the Banded Push-Up

1. Loop a resistance band across the upper back and pin each end under the palms in a standard push-up setup.
2. The band adds accommodating resistance, so the movement gets progressively harder toward lockout where the band stretches most.
3. Brace the core and glutes to hold a rigid plank line from the heels through the head.
4. Lower under control with the elbows tracking back at about 45 degrees until the chest nears the floor, where band tension is lowest.
5. Press up against the increasing band tension, driving hardest through the top half of the rep to lock out.
6. Keep the band centered on the upper back so it does not slip toward the neck or off the shoulders mid-set.

Suggested working range: 10–20 reps. Default progression: double progression.

Common mistakes

• •Letting the band slip up toward the neck instead of keeping it centered on the upper back.
• •Collapsing at the bottom where band tension is lowest and the rep feels deceptively easy.
• •Letting the hips sag as the band pulls the torso down toward lockout.
• •Flaring the elbows out to 90 degrees and loading the front of the shoulder.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.