# Resistance Band Push-Up

A push-up variation with band resistance targeting the chest, triceps, and front delts. Increases the demand at the top of the press for lifters who have outgrown bodyweight-only reps.

- Intermediate · Compound
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/band-push-up/video/female.mp4
- HTML: https://seto.fit/exercises/resistance-band-push-up/

## Muscles worked

- Mid chest: 9/10
- Triceps: 7/10
- Front delts: 6/10

## How to do the Resistance Band Push-Up

1. Place the resistance band across your upper back, securing it under your palms.
2. Get into a plank position with your hands slightly wider than your shoulders.
3. Slowly lower your body towards the floor, keeping your back straight and stomach tight.
4. Push back up to the starting position, straightening your arms fully.
5. Maintain the band's position across your back throughout the movement.

### Full technique — 7 steps

1. Loop the band across your upper back and anchor each end securely under your palms.
2. Set up in a high plank with hands slightly wider than shoulder width.
3. Straighten your legs, squeeze your glutes, and keep your body in one line.
4. Lower yourself until your chest is just above the floor with elbows angled back.
5. Keep the band centered across your upper back as you reach the bottom position.
6. Press through your palms and drive back to a straight-arm plank against band tension.
7. Finish with elbows extended and body rigid without letting your hips sag or pike.

## Common mistakes

- Band sliding up toward neck
- Hips sagging below torso line
- Elbows flaring too wide
- Cutting the bottom range short
- Piking hips during the press

## Form cues

- Keep band centered
- Press through the palms
- Glutes tight throughout
- Straighten arms fully

## How much to do

- **Strength** (good fit): 4–5 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 3 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Dumbbell Bench Press](https://seto.fit/exercises/dumbbell-bench-press/), [Single Arm Dumbbell Bench Press](https://seto.fit/exercises/single-arm-dumbbell-bench-press/)
- **Machine**: [Machine Chest Press](https://seto.fit/exercises/machine-chest-press/), [Smith Machine Bench Press](https://seto.fit/exercises/smith-machine-bench-press/)
- **Barbell**: [Barbell Floor Press](https://seto.fit/exercises/floor-press-barbell/), [Barbell JM Press](https://seto.fit/exercises/barbell-jm-press/)
- **No equipment**: [Outdoor Chest Press](https://seto.fit/exercises/outdoor-chest-press/), [Side to Side Push-Up](https://seto.fit/exercises/side-to-side-push-up/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Close Grip Knee Push-Up](https://seto.fit/exercises/close-grip-knee-push-up/) — 53% of bodyweight
- Easier: [Push-Up](https://seto.fit/exercises/push-up/) — 64% of bodyweight
- **This exercise: Resistance Band Push-Up — 75% of bodyweight**
- Harder: [Barbell Bench Press](https://seto.fit/exercises/barbell-bench-press/) — Intermediate
- Harder: [Single Arm Push-Up](https://seto.fit/exercises/single-arm-push-up/) — 110% of bodyweight

## Quick answers

### What muscles does the Resistance Band Push-Up work?

Primary: Mid chest 9/10. Also works: Front delts 6/10, Triceps 7/10.

### When should I do the Resistance Band Push-Up in a workout?

Accessory. Goes after the main lifts. ≈ 7 min with rest.

### How many sets and reps of the Resistance Band Push-Up?

Strength: 4–5 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Resistance Band Push-Up?

Dumbbells: Dumbbell Bench Press, Single Arm Dumbbell Bench Press. Machine: Machine Chest Press, Smith Machine Bench Press. Barbell: Barbell Floor Press, Barbell JM Press. No equipment: Outdoor Chest Press, Side to Side Push-Up.

### What is an easier version of the Resistance Band Push-Up?

Push-Up (64% of bodyweight), Close Grip Knee Push-Up (53% of bodyweight).

### What is a harder version of the Resistance Band Push-Up?

Barbell Bench Press (Intermediate), Single Arm Push-Up (110% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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