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Instructions
- Anchor the resistance band across your upper back and hold the ends securely under your palms.
- Place your hands on an elevated surface slightly wider than shoulder-width apart.
- Extend your legs back to form a straight line from head to heels.
- Lower your chest toward the surface by bending your elbows while keeping your core tight.
- Push through your palms to return to the starting position against the band resistance.
Technical Tips
- Keep elbows at a 45-degree angle to your torso to reduce shoulder strain.
- Maintain a neutral spine and engage your glutes to avoid sagging hips.
- Ensure the band remains securely placed across your upper back during the movement.
Breathing Tips
- Inhale as you lower your chest toward the surface.
- Exhale forcefully as you push back up to the starting position.
Medizinische Einschränkungen
- Shoulder impingement or instability
- Wrist tendonitis or carpal tunnel syndrome
- Acute or chronic elbow pain
- Recent chest surgery or injury
What muscles do banded hands elevated push ups work?
Banded hands elevated push ups primarily target the chest and triceps, with additional engagement of the shoulders, serratus anterior, and core muscles for stabilization.
Is the banded incline push up good for beginners?
The banded incline push up is more suitable for intermediate users due to the added resistance and stability demands, but beginners can perform it by reducing band tension or increasing elevation height.
What are the benefits of using a resistance band with push ups?
Using a resistance band increases time under tension, improves muscular strength, and challenges the upper body more intensely during the push phase compared to bodyweight alone.
Can I build muscle with banded push ups?
Yes, banded push ups provide progressive resistance and are effective for building muscle when performed with proper volume, intensity, and form.
What height should I elevate my hands for incline push ups?
Start with a height around knee or hip level to reduce difficulty and adjust based on your strength level and form control.
The Banded Hands Elevated Push Up is a highly effective upper body exercise that enhances strength, muscle activation, and control. By incorporating an elevated surface and a resistance band, this variation reduces load on the shoulders while intensifying the push phase, making it ideal for intermediate trainees progressing toward full push ups. The incline positioning supports proper alignment and form, particularly for those still developing chest and triceps strength. This exercise combines the benefits of bodyweight training with added resistance, targeting the chest and triceps while also engaging the shoulders and core for stabilization. It’s an excellent choice for building upper body pushing power, improving muscular endurance, and increasing overall workout variety using minimal equipment. This movement is especially suitable for home or minimalist training routines and can serve as a transitional exercise toward more advanced push up forms. Consistent practice will lead to greater strength gains, improved posture, and functional fitness benefits that translate to daily movement and sport performance.