Resistance Band Push Ups – Guide and Variations

Resistance Band Push Ups

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Resistance Band Push Ups – Guide and Variations

Adding resistance to your push ups is a great way to intensify your workout and target different muscle groups. In this article, we’ll take a look at the how to do Resistance Band Push Ups along with variations to focus on different areas.

Equipment Needed for Resistance Band Pushups

Resistance Band Push Ups Equipment

The first thing you’ll need is a resistance band. You can find these at most sporting goods stores or online. Once you have your band, choose a comfortable spot on the floor and loop the band around your back, under your armpits.

What Resistance Band Is Best for Pushups?

As a prerequisite to performing push ups, the band must fit snugly over your shoulders and wrists. Push ups benefit greatly from using 208cm resistance loops since they are the perfect length, stay in position on your back, and are easy to grip onto.

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Benefits of Banded Push Ups

The resistance band push up is a great exercise for those looking to build upper body strength. Unlike traditional push ups, which only work the chest and triceps, the resistance band push up also works the shoulders and lats. This makes it an ideal exercise for those who are looking to build a well-rounded upper body.

In addition, the resistance band provides extra resistance, which can help to build muscle faster.

Finally, the resistance band push up is a great exercise for those who have limited time or space, as it can be done anywhere with minimal equipment. No need for weight benches, dumbbell racks and other items that take up space and can be costly.

How To Do Push Ups With Resistance Bands

Push ups are a great way to work the chest, shoulders and triceps, but they can be difficult to do if you don’t have the strength or coordination. Resistance bands can provide an extra challenge for your muscles and make push ups more effective. Here’s how to do them:

1. Anchor the resistance band around your back at about chest level.

2. Grip the band with both hands and place your feet shoulder width apart.

3. Bend your elbows and lower your body down until your chest is just above the ground.

4. Press back up to the starting position and repeat for 12-15 reps.

If you find that the resistance band is too easy, you can try using a heavier band or two bands of different colors. You can also make push ups more challenging by changing your grip or placing your feet closer together. Just make sure that you keep good form throughout the exercise so that you don’t injure yourself.

Resistance Band Push-Up Variations

If you are looking to get even more gains from your resistance band push ups, then you can try out some of these variations.

Resistance Band Push Ups Variations

Wide Grip Push Ups

Push ups are a great way to build upper body strength. However, many people don’t realize that there are different ways to do push ups. The wide grip push up is a variation of the traditional push up that can help to target different muscles.

To do a wide grip push up, simply place your hands wider than shoulder-width apart. This puts more emphasis on the chest and triceps, making it a great exercise for building upper body strength including the chest, core, shoulders and serratus anterior. You can also vary the width of your grip to target different muscles groups. So, if you’re looking for a new way to challenge your upper body, try doing some wide grip push ups!

Close Grip Push Ups

When most people think of push-ups, they picture the standard version with arms shoulder-width apart. However, there are actually many different variations of this basic exercise, each targeting different muscles groups. One such variation is the close grip push-up. As the name suggests, this exercise is performed with the hands placed close together, typically no more than six inches apart.

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This slight change in position helps to engage the triceps muscles more effectively, making it an ideal exercise for developing upper arm strength. Additionally, close grip push-ups tend to be easier on the shoulders than traditional push-ups, making them a good option for those with shoulder pain or other joint issues. Despite their benefits, close grip push-ups should be used sparingly by beginners, as they can put strain on the wrists and elbows. With proper form and gradual progression, however, this exercise can be a helpful addition to any workout routine.

Diamond Push Ups

For a challenging twist on a classic move, try diamond push-ups. This variation targets the triceps muscles, making it an ideal exercise for arms and shoulders. To perform a diamond push-up, start in a standard push-up position with your hands close together to form a diamond shape. Lower your chest to the ground, then press back up to the starting position.

Looking to focus your lower chest, see our Lower Chest Dumbbell Routine

Keep your core engaged throughout the exercise to help maintain good form. As you become stronger, you can increase the number of repetitions or add weight by wearing a weighted vest. Diamond push-ups are a great way to add variety to your workout routine and build muscle in your upper body.

Triangle Push Ups

If you’re looking for a challenging way to mix up your push-up routine, triangle push-ups are a great option. As the name suggests, you’ll form a triangle shape with your body as you perform this exercise. To get into position, start in a standard push-up position with your hands placed shoulder-width apart. Then, move your right hand closer to your left so that your thumbs are almost touching. This is the starting position.

From here, lower yourself down into a push-up, and then press back up to the starting position. Next, move your left hand closer to your right so that your pinkies are almost touching. Lower yourself down into another push-up, and then press back up to the starting position. That’s one rep. Repeat for 10-12 reps total. Triangle push-ups are a great way to target your chest and triceps muscles. They can also help improve your overall upper-body strength and stability. Give them a try the next time you’re looking for a new challenge!

One Arm Push Ups

While a standard push-up works the chest, shoulders, triceps, and core, the one arm push-up is a more advanced exercise that primarily targets the muscles in the chest.

In order to do a one arm push-up, start in a regular push-up position with your feet shoulder-width apart and your hands placed slightly wider than your shoulders. Then, lower your body towards the ground and press back up to the starting position. The key to this exercise is to keep your body as straight as possible throughout the entire movement. This can be challenging at first, but with practice it will become easier.

For an added challenge, try doing one arm push-ups with your feet elevated on a bench or other surface.

Elevated Push Ups

Elevated push ups are a great way to increase the intensity of your workout without using any extra equipment. All you need is a raised platform, such as a coffee table or bench, and you’re good to go.

To do an elevated push up, simply place your hands on the raised platform and extend your legs behind you so that your body is in a straight line. From there, lower your body down until your chest touches the platform, and then push back up to the starting position. You can adjust the height of the platform to make the exercise easier or harder, depending on your fitness level.

Elevated push ups are a great way to target your chest and triceps, and they can be done anywhere, making them a convenient workout option. So next time you’re looking for a challenging way to mix up your routine, give elevated push ups a try.

Declined Push Ups

Declined pushups are a great way to increase the difficulty of this classic exercise and add some extra muscle-building benefits to your workout routine compared to regular push ups. To do a declined pushup, start in the standard pushup position with your feet on an elevated surface and your hands on the ground beneath you. Lower your body down until your chest is a few inches from the ground, then push back up to the starting position.

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The key difference between a regular push up and a declined pushup is that the latter requires you to raise your chest higher in order to clear the elevated surface. This added range of motion puts more stress on your chest muscles, resulting in greater muscle growth. In addition, declined pushups help to improve your shoulder stability and strengthen your core muscles. So if you’re looking for a way to spice up your workout routine and build some extra muscle, give declined pushups a try.

Planche Push-Up

The Planche Push-Up is a contender for the title of toughest push-up ever. This push-up necessitates a high level of forearm, wrist, and shoulder strength in addition to enormous chest strength. Because you must first grasp the planche position, this is an extremely difficult variation to execute.

To perform a planche push-up, start in a standard push-up position. Then, shift your weight forward so that your hands are directly under your shoulders and your toes are the only points of contact with the ground. From this position, lower your body down until your chest nearly touches the ground. Pause for a moment, and then press back up to the starting position.

Planche push-ups are difficult, but they can be a great way to build upper body strength. Just be sure to practice correct form and use a spotter if needed.

Resistance Band Push-Ups vs. Bench Press

banded push ups vs Bench Press

When it comes to resistance band push-ups vs. bench press, which one is the better exercise? The answer might surprise you.

Push-ups are a more effective tool for shoulder strength training than bench presses, due to the greater range of motion involved in the former exercise. Additionally, push-ups result in more muscle activation than bench press exercises – even when using the same amount of weight. This is due to the rectus abdominis muscles being more engaged during a push-up than during a bench press.

However, that doesn’t mean that bench presses are ineffective; they simply don’t offer as much variety or muscle engagement as push-ups do. In fact, when compared pound for pound, people can usually perform more repetitions with a push up than with a bench press. This is because the resistance offered by a band is harder to overcome than that of a barbell, kettlebell or dumbbell.

One downside of performing Resistance Band Push Ups rather then Bench Presses however , is that they can be difficult to learn . You may find yourself struggling with proper form and technique at first . If this proves to be too challenging for you , try looping the band around your back instead of under your chest for an easier variation of the exercise .

Resistance band push-ups are more efficient and effective than bench press because they offer a greater range of motion and full muscle engagement.

Wrapping Up

Resistance Band Push Ups are a great way to change up your workout routine. They offer a number of variations that can help target different muscle groups. So next time you’re looking for a challenging workout, give one of these variations a try. Thanks for reading!


If you are looking for more information on banded push ups, see our FAQ section below.

Are resistance bands good for push ups?

Resistance bands are a popular fitness tool that can be used for a variety of exercises. One common question is whether or not resistance bands are effective for push ups. The answer depends on your fitness goals. If your goal is to build muscle, then resistance bands can be helpful. The added resistance challenges your muscles and helps to promote growth.

If you are trying to increase your strength, however, you may be better off sticking to traditional push ups. The key to getting the most out of resistance bands is to use them correctly. Make sure the band is securely attached before starting your reps, and focus on using slow, controlled movements. With proper technique, resistance bands can be a valuable addition to any workout routine.

Can banded push ups build muscle?

Resistance Band Push Ups

Banded push ups are a type of resistance exercise that can be used to build muscle. The exercise is performed by placing a band around the wrists and then performing a standard push up. As the body moves downward, the band provides resistance, making the exercise more challenging. This increased challenge can lead to increased muscle growth.

In addition, the banded push up can be used to target specific muscles groups. For example, placing the band higher on the wrists will put more emphasis on the shoulders, while placing it lower will put more emphasis on the chest. As a result, banded push ups offer a versatile way to build muscle and achieve specific fitness goals.

What resistance band should I use for push ups?

When it comes to working out at home, push-ups are a staple exercise. They don’t require any equipment and can be done just about anywhere. however, if you’re looking to add a bit of challenge to your push-up routine, resistance bands are a great option. But with so many different types and sizes of resistance bands on the market, it can be tough to know which one to choose.

For most people, a medium-resistance band will be the best option for push-ups. If you find that the band is too easy, you can try a heavier band. However, if the band is too difficult, it will make proper form harder to achieve, which can lead to injury. If you’re not sure which band to start with, it’s always best to err on the side of caution and go with a lighter band. You can always move up to a heavier band as you get stronger.