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Instructions
- Anchor a resistance band across your upper back and loop each end around your hands.
- Get into a high plank position with your hands slightly wider than shoulder-width apart.
- Engage your core and keep your body in a straight line from head to heels.
- Lower your chest toward the ground by bending your elbows.
- Press back up to the starting position against the resistance of the band.
Technical Tips
- Keep your elbows at a 45-degree angle to your torso.
- Do not let your hips sag or rise; maintain a neutral spine.
- Control the movement throughout the descent and ascent.
- Position the band so it stays flat and does not roll during the motion.
Breathing Tips
- Inhale as you lower your body toward the ground.
- Exhale as you push back up to the starting position.
Medical restrictions
- Shoulder impingement or rotator cuff injuries
- Severe wrist pain or carpal tunnel syndrome
- Recent chest or pectoral strain
- Lower back conditions aggravated by planks or push-ups
What muscles do Banded Push-Ups target?
Banded Push-Ups primarily target the chest, triceps, and shoulders while also engaging the upper chest and core stabilizers for added control and resistance.
Are Banded Push-Ups better than regular push-ups?
Banded Push-Ups offer increased resistance during the pressing phase, making them more effective for building upper body strength and muscle hypertrophy compared to regular push-ups.
Can beginners do Banded Push-Ups?
Banded Push-Ups are best suited for intermediate users due to the added resistance. Beginners should master standard push-ups before progressing to this variation.
What kind of band should I use for Banded Push-Ups?
Use a flat resistance band with moderate tension to ensure safety and allow controlled, full-range push-up motion without compromising form.
Do Banded Push-Ups help build muscle?
Yes, Banded Push-Ups enhance time under tension and load during the push phase, stimulating muscle growth and increasing strength in the upper body.
Description
The Banded Push-Up is an advanced variation of the traditional push-up that incorporates a resistance band to increase muscular tension and challenge. This dynamic bodyweight movement is designed to enhance upper body strength, particularly in the chest, triceps, and shoulders. By adding external resistance through an elastic band, this exercise intensifies the concentric phase, promoting hypertrophy and power development. It also engages the core muscles to stabilize the body, improving balance and posture. Suitable for intermediate and advanced practitioners, the Banded Push-Up is commonly used in functional training, CrossFit, and bodybuilding routines to break through plateaus and stimulate greater muscle activation. Its simplicity in setup and minimal equipment requirement make it an effective and accessible strength-building exercise, whether performed at home or in a gym environment.