Push-Ups With Bands: A Great Way To Raise You Intensity

Push-ups with bands are the perfect exercise for you if you want to strengthen you chest faster with little equipment. In this article, we’ll discuss the amazing benefits of push-ups with bands, the muscles used, helpful tips, and mistakes to avoid. So let’s get ready to get fit and have some fun.

Push-Ups With Bands Summary

  • Primary Muscles: Pectoralis Major – Sternal
  • Secondary Muscles: Deltoid – Anterior, Pectoralis Major – Clavicular, and Triceps Brachii
  • Equipment: Body Weight
  • Mechanics Type: Compound
  • Force: Push
  • Utility: Basic or Auxiliary
Graphic image of a fit man performing alternate cable triceps extensions.

Push-Ups With Bands Instructions

  • When push-ups have become to easy, simply add some resistance with an exercise band.
  • Setup by putting the center of the band across your back and getting into a push-up position.
  • Then lay on your stomach and wrap the band around each hand so that it goes under your palm.
  • Once the band is tight due to the wraps, do your first push up.
  • Next slowly lower back down and repeat for your full set of push-ups.

Video Tutorial

Movement Demo - Push Ups With Bands

Push-Ups With Bands Muscles

Target (Agonist)

  • Pectoralis Major – Sternal


  • Deltoid – Anterior
  • Pectoralis Major – Clavicular
  • Triceps Brachii

Dynamic Stabilizers

  • Biceps Brachii – Short Head


  • Obliques
  • Quadriceps
  • Rectus Abdominis

Antagonist Stabilizers

  • Erector Spinae
Image of the skeletal muscular system with the muscles used in the push-ups with bands exercise highlighted in red and the rest in blue.

Benefits of Push-Ups With Bands

Push-Ups with Bands are a great exercise to include in a strength training or fitness routine, as they target the pectoralis major – sternal. This muscle is responsible for drawing the arms across the chest, as well as helping to support the shoulder joints. Performing Push-Ups with Bands helps to build strength and stability in the chest and shoulders, while also aiding in improving posture and balance. Additionally, Push-Ups with Bands can help to increase muscle mass and tone in the chest area, making it an ideal exercise for anyone looking to improve their physique.

Tips for Performing Push-Ups With Bands

Push-ups with bands are a great way to add some variety to your fitness routine. Not only do they add extra resistance and intensity, but they also make it easier to target specific muscle groups. If you’re looking to get fit and reap the benefits of using bands during push-ups, then read on for some useful tips.

  • Make setup easier. Wrap the band around one hand and tightly before your get in the down position, then wrap the other hand as necessary to meet your required resistance.
  • Another setup method. Wrap the bands and do some chest presses with the bands before you get in the pushup position, to ensure that you have good resistance.
  • Change up your push-up hand position. Change to a wide base to work your chest more, or a narrow base to work your triceps more.

Benefits and Tips Video

Band Resisted Push Ups for Strength | Hypertrophy | Rehab (5 Benefits | Evidence-Based)

Frequent Mistakes To Avoid

When it comes to push-ups with bands, it’s important to ensure you are doing the exercise correctly to avoid any potential injuries. Below is a list of mistakes to avoid when performing push-ups with bands. Doing push-ups with bands incorrectly can lead to muscular imbalances, improper form, and even injury. It’s important to be mindful of the following mistakes when doing push-ups with bands so that you can get the most out of your workout and stay safe.

  • Don’t relax your abs. Tightening your core protects your spinal column by maintaining your internal pressure.
  • Avoid The Urge To Speed Through Your Training Session. Any time you rush your workout, you are likely to use poor form and accidental injuries.
  • You Can’t begin using improper technique. The poor technique might be a fast means to have a trauma surely.

Variations and Complementary Exercises

If you want to get a similar workout to Push-Ups With Bands, there are several variations, complementary, or alternative exercises that can help you achieve the same results. Here are some of the best exercises to try:

Graphic image of Superman Push Up.

Superman Push Up: Superman Push Up is a great alternative or complementary exercise to Push-Ups With Bands. It is a more advanced version of the classic push up that works the entire upper body, including the shoulders, arms, chest and core. The added challenge of this exercise is that it requires you to lift one arm off the ground as you lower your chest to the floor, while keeping your hips and legs in a straight line. This additional action helps to engage more muscles and therefore increase the intensity of the exercise. Additionally, Superman Push Up also helps to strengthen the lower back, which can help with posture and balance.

Graphic image of Wide Push Up.

Wide Push Up: Wide Push Up is a great complementary or alternative exercise for Push-Ups With Bands. This exercise works all the same muscles as the traditional push-up, but with wider arm positioning. To perform this exercise, start in a plank position with your feet slightly wider than shoulder-width apart, and your hands placed just outside of shoulder-width apart. Keep your core engaged, and lower your chest to the ground by bending your elbows out to the side. Pause at the bottom and press back up to the starting position. This exercise is great for strengthening the chest, shoulders, triceps, and core muscles.

Graphic image of Decline Push Up.

Decline Push Up: Decline Push Ups are an excellent alternative or complementary exercise to Push-Ups With Bands. This exercise is performed on a decline bench, where the body is positioned in an inclined angle. Decline Push Ups target the same muscle groups as Push-Ups With Bands, but with a greater emphasis on the chest and shoulders. The decline angle forces the user to lift their bodyweight higher, which results in greater muscle activation and a more intense workout. Additionally, the decline angle allows for a wider range of motion, which increases the difficulty of the exercise and can help to further engage the core muscles.

Check Out These Top Resistance Band Exercises

Graphic image of Diamond Push Up.

Diamond Push Up: Diamond Push-Ups are an effective and complementary exercise to traditional Push-Ups With Bands. They involve placing your hands in a diamond shape on the floor, engaging your core and pushing up with your arms. This exercise helps to target your chest, triceps, and shoulders more intensely than a regular push-up, allowing for increased muscle development. Diamond Push-Ups also require less equipment than Push-Ups With Bands, making them an ideal alternative exercise for those who don’t have access to bands.

Graphic image of Incline Push Up.

Incline Push Up: Incline Push Ups are a great complementary or alternative exercise to Push-Ups With Bands. Incline Push Ups involve pushing up from an inclined surface, such as a bench or box, with your hands slightly wider than shoulder width apart. This exercise increases the range of motion and engages more of the chest muscles than Push-Ups With Bands. This exercise can also be done with weights for added resistance, making it a great way to mix up your workout routine and challenge your muscles in a different way.

Graphic image of Narrow Push Up.

Narrow Push Up: Narrow Push-Ups are a great alternative or complementary exercise to Push-Ups With Bands. It is a variation of the traditional Push-Up that involves placing your hands closer together than normal, and it puts greater emphasis on the chest, triceps, and shoulders. This exercise is also useful for developing core stability, as it requires you to keep your torso straight and your abs engaged while you do the movement. Additionally, the narrower hand placement requires you to use more muscles than in a regular Push-Up, so it can help you increase strength and build muscle mass faster. Narrow Push-Ups are also a great way to add variety to your workout routine and challenge yourself in different ways.

Opposing Complementary Exercises

In order to maximize the effectiveness of Push-Ups With Bands, you should supplement your exercise routine with exercises that work the opposing muscles. These exercises will help you to achieve a balanced workout and improve your overall strength and stability. Below is a list of exercises that will help you do this.

Graphic image of Dumbbell One Arm Row.

Dumbbell One Arm Row: The Dumbbell One Arm Row is an excellent complement to the Push-Ups With Bands exercise, as it targets the opposing muscle groups. This exercise works the back muscles while the Push-Ups With Bands exercise works the chest and arms. The Dumbbell One Arm Row helps to develop a strong, balanced upper body by working both the front and back muscles. The two exercises together can be used to create a comprehensive upper body workout that builds strength and stability in all areas.

Graphic image of Dumbbell Supported One Arm Row.

Dumbbell Supported One Arm Row: The Dumbbell Supported One Arm Row is a great complementary exercise to Push-Ups With Bands. It works the opposing muscle group of the Push-Ups With Bands, which are the back muscles. This exercise focuses on strengthening the lats, traps and rhomboids while also engaging the biceps, triceps and chest muscles. When combined with Push-Ups With Bands, these two exercises create a full body workout that builds strength and muscle definition.

Graphic image of Inverted Row Underhand Grip.

Inverted Row Underhand Grip: The Inverted Row Underhand Grip is an excellent exercise to complement the Push-Ups With Bands. This exercise strengthens the opposing muscle group to the Push-Ups With Bands, helping to create a balanced body. It requires you to hang from a bar and pull your chest up towards it, engaging the back muscles and shoulders. When combined with the Push-Ups With Bands, this exercise helps to develop muscular strength, stability and endurance in both the upper and lower body. As a result, you will have a more balanced body that is better prepared for activities such as running, jumping and lifting weights.


Push-ups with bands are an effective way to get fit and tone your body! This exercise works your chest, triceps, and shoulders, and can be done almost anywhere. With these helpful tips, you’ll be able to get the most out of your workout. Just remember to keep your form correct, avoid overdoing it, and focus on quality over quantity. Now that you know all about push-ups with bands, what are you waiting for? If you’re serious about getting fit, start doing push-ups with bands today! But don’t stop there – check out more of our fitness articles for more tips and tricks to help you reach your goals.

References: Wikipedia | ExRx.net | PubMed.gov

Pin image for push-ups with bands post. With an image of a man performing the exercise on Top and a graphic of the exercise on the Bottom.

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