Resistance band push ups

Resistance Band Push-Ups are a variation of the classic push-up that adds extra resistance using an exercise band. This exercise strengthens the pectorals , shoulders, triceps and core while increasing the challenge throughout the movement. The resistance from the elastic also helps improve your explosive strength.

Correct form and technique

Follow these steps to perform Resistance Band Push-Ups correctly:

1. Place a resistance band behind your back so it rests over your upper back and under your palms as you grip the floor.
2. Start in a high plank position with your hands shoulder-width apart and your feet together or slightly apart for balance.
3. Slowly lower your chest toward the floor by bending your elbows while keeping your body in a straight line from head to heels.
4. Press firmly upwards while extending the elbows and feel the resistance from the elastic band.
5. Repeat for the desired number of repetitions.

Common errors

Avoid these mistakes to get the most out of the exercise:

• Too high hip: Make sure your body forms a straight line from head to heels to avoid unnecessary strain on the lower back.
• Incorrect positioning of the band: Hold the elastic firmly on the upper back to ensure even resistance.
• Sloppy movements: Perform the exercise slowly and with control to maximize muscle activation.

Modifications and Variations

Adapt the exercise to your level or goal:

• Beginners: Perform the exercise on the knees instead of the feet to reduce the intensity.
• Advanced: Use a tighter resistance band or add a pause at the bottom of the movement to increase the challenge.
• Alternative: Try Resistance Band Incline Push-Ups by placing your hands on an elevated surface for an easier variation.

Number of repetitions and sets

Aim to perform 3 sets of 8-12 repetitions . Adjust the resistance level on the band to ensure the exercise remains challenging