Band Push-up
Expert Advice
Ensure the band is positioned correctly across your back and under your arms to add the right amount of resistance without it slipping.
How-to-do Steps
- Place the band across your upper back and under your hands or wrists while in a push-up position.
- Perform a push-up as you normally would, allowing the band to add resistance as you push back up.
- Keep your body in a straight line from head to heels.
- Lower your body to the ground and then push back up to the starting position.
- Repeat for the desired number of repetitions.
Track Band Push-up in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Band Push-up primarily targets the Chest, with Strength mechanics using Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest60%
Secondary
Shoulders20%
Triceps20%
Equipment
Band
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Band Push-up work?
Band Push-up primarily targets the Chest. Secondary muscles involved include Shoulders, Triceps. It is classified as a Strength exercise performed with Band.
How many sets and reps should I do for Band Push-up?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Band Push-up suitable for beginners?
Yes, Band Push-up is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
