Banded push-up: how to do it and what it works

Push-up with a band that adds resistance at the end of the push.

Main muscles

Pectoralis major

Secondary muscles

Deltoid, Triceps brachii

Equipment

Bodyweight, Resistance band

Image: start and end of the movement.

Banded push-up

Push-up with elastic resistance across the back to progress the horizontal push.

Form. Keep your body in one block, lower with control and push without losing band tension.

Common mistake. Letting the band slide up to the neck, sinking the lower back, or bouncing off the floor.

Pectoralis major · Bodyweight, Resistance band

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

In the app every exercise has its full animation: over 600 exercises and over 700 demonstration videos.

Other exercises for the same muscles

Push-upsPectoralis major · Triceps brachii · 14 variations

Bench pressPectoralis major · 10 variations

BurpeeQuadriceps · Pectoralis major · 5 variations

DipsTriceps brachii · Pectoralis major · 3 variations

Dumbbell flyPectoralis major · 2 variations

Close-grip dumbbell bench pressPectoralis major · Triceps brachii · 2 variations