Are you tired of struggling with traditional push ups? Do you find yourself losing your form or struggling to complete the exercise? One of the most common reasons for this is a lack of upper body strength. But don’t worry, you’re not alone! Building strength takes time and patience, but there are tools you can use to help you along the way. In this blog post, we’ll be discussing how resistance band push ups can improve your strength and help you achieve your fitness goals. By the end of this post, you’ll know exactly how to implement resistance bands into your workout routine and conquer the push up once and for all.
Resistance Band Push Ups Summary
- Primary Muscles: Pectoralis Major – Sternal
- Secondary Muscles: Deltoid – Anterior, Pectoralis Major – Clavicular, and Triceps Brachii
- Equipment: Resistance Band
- Mechanics Type: Compound
- Force: Push
- Utility: Basic
Resistance Band Push Ups Instructions
- Before you get down into a push-up position, you want to grab the band in both hands with it stretched across your back. You will likely not be grabbing the handles.
- Next, get into the push-up position with the band being stretched behind you to provide extra resistance to your push-ups.
- Now, push-up until your arms are straight, keeping your back and legs straight.
- Then, slowly bend elbows and lower body to floor with the chest almost touching the ground.
- Flex your core to maintain proper alignment. Exhale on exertion and press back up.
- Repeat for 8 – 12 times.
Video Tutorial
Resistance Band Push Ups Muscles
Target (Agonist)
- Pectoralis Major, Sternal
Synergists
- Deltoid – Anterior
- Pectoralis Major – Clavicular
- Triceps Brachii
Dynamic Stabilizers
- Biceps Brachii – Short Head
Stabilizers
Antagonist Stabilizers
Benefits of Resistance Band Push Ups
The Resistance Band Push Up is a great exercise to include in your strength training or fitness routine, as it helps to target the muscle Pectoralis Major – Sternal. This exercise helps to build strength and power in the chest area, while also improving overall balance and stability in the body. Additionally, the Resistance Band Push Up works multiple muscle groups at once, which helps to maximize results and efficiency. Furthermore, this exercise is suitable for all levels of fitness, so no matter what your current fitness level is, you can benefit from this exercise.
Tips for Performing Resistance Band Push Ups
When you wish to attain the most effective results, follow these straightforward tips. Most Importantly, if you desire to minimize the chance of injuries, stick to these tips.
- Use Multiple Bands To Multiply The Challenge. When you start to easily do 12 or more reps every set, then you want to raise the resistance. You can either do this by elongating the band more at the beginning of the move or by attaching more bands. The popular technique is to add some more bands given that it is readily repeatable to obtain the exact same resistance on each workout.
- Make Use Of A Mirror To Improve Your Technique. You could feel a little vain looking in a mirror when you are doing exercises, but you are not adoring yourself, you are making certain your form is strong.
- Slow Every Repetition Down For Improved Strength Gains. By Raising the time under tension you are exercising your muscles more and they will respond by developing stronger muscles. You can achieve this without raising the resistance by doing slow reps about 4 – 6 seconds constriction and pause then 4 – 6 seconds expanding.
Benefits and Tips Video
Frequent Mistakes To Avoid
You have to keep from making these standard mistakes to ensure ideal form and reaching your goals. Furthermore
- Don’t have uneven resistance on both sides, because you will utilize both sides with an imbalance.
- Don’t relax your abs. Tightening your abs protects your spinal column by maintaining your internal pressure.
- Avoid Using Too Little or Too Much Tension. Not enough, and you will not be sufficiently using your main muscle, excess, and it will lead to cheating. Make certain you can do between 8-12 reps with proper form.
Find More Resistance Band Exercises Here
Variations and Complementary Exercises
To challenge your body even more and build strength, try incorporating different variations, complementary, and alternative exercises for Resistance Band Push Ups into your routine. Here are some exercises to consider:
Resistance Band Low Chest Flys
Resistance Band Low Chest Flys are a great alternative exercise to Resistance Band Push Ups. This exercise helps to strengthen the chest and shoulder muscles and can be done anywhere, with minimal equipment. To perform this exercise, stand with feet shoulder-width apart, holding the resistance band in each hand, arms at shoulder height. Keeping the arms slightly bent, slowly draw the hands out to the side, squeezing the chest muscles as you go. Hold for a few seconds, and then return to the starting position. This exercise can also be done while seated, using a chair for support. Resistance Band Low Chest Flys provide a great way to target the chest muscles without putting too much strain on the shoulders, making it a great complementary exercise to Resistance Band Push Ups.
Resistance Band High Chest Flys
Resistance Band High Chest Flys are a great complementary or alternative exercise to Resistance Band Push Ups. This exercise focuses on the same muscle groups as Push Ups, specifically the chest and shoulders, but in a different way. This exercise requires you to stand with your feet hip-width apart, grip the resistance band handles with both hands, and pull the band outwards in a fly motion. This activates the chest muscles and helps to strengthen them in a different way than with Push Ups. As an added bonus, this exercise also works the arms and core muscles. Resistance Band High Chest Flys are an excellent addition to any workout routine and can help to build strength and improve posture.
Resistance Band Flys
Resistance band flys are a great alternative to resistance band push ups, as they are a compound exercise that targets the chest, shoulders, and triceps in the same way that push ups do. Resistance band flys require less strength and stability than push ups and can be done while sitting or standing. The bands provide resistance as you move your arms away from your body, and can be adjusted to increase or decrease the intensity of the exercise. Resistance band flys are an excellent way to engage your chest and arms while avoiding any strain on your back or shoulders.
Check Out These Top Resistance Band Exercises
Resistance Band Chest Press
The Resistance Band Chest Press is an excellent alternative to the Resistance Band Push Up. This exercise requires you to use a resistance band attached to a stationary object. You will then lie on your back and press the band up and away from your chest, using your chest muscles to complete the motion. This exercise will help to strengthen your chest muscles, as well as work your triceps and shoulders. The Resistance Band Chest Press is a great complementary exercise to the Resistance Band Push Up, as it provides an additional resistance training option for those looking to add variety to their workout routine.
Lunge Push Up
Lunge Push Up is a great complementary or alternative exercise to Resistance Band Push Up. This dynamic exercise involves starting in a low lunge position with one foot forward and one foot back, with both hands on the ground. From this position, you will lower your chest to the ground, then press back up to the starting position. This exercise works the same muscle groups as Resistance Band Push Up, but also engages your core and stabilizing muscles more. The added challenge of maintaining balance while performing this exercise makes it an excellent alternative to Resistance Band Push Up.
Feet Elevated Push Up
Feet Elevated Push Ups are a great alternative or complementary exercise to Resistance Band Push Ups. This exercise is designed to work the same muscles, but by elevating the feet, it increases the difficulty and intensity of the exercise. The elevated feet increase the range of motion and the instability of the exercise, which results in an increased challenge for the chest, triceps, and shoulders. With this increased difficulty, Feet Elevated Push Ups can provide a great challenge and an effective way to supplement your Resistance Band Push Ups.
Find More Chest Exercises Here
Opposing Complementary Exercises
Complementing Resistance Band Push Ups with other exercises that use opposing muscle groups is a great way to increase the effectiveness of your workout. To maximize your results, it’s important to focus on exercises that target the same muscle groups that are used in Resistance Band Push Ups. Here is a list of exercises that you can use to do just that:
Reverse Grip Bent Over Dumbbell Row
Reverse Grip Bent Over Dumbbell Row is a great complementary exercise to Resistance Band Push Ups. This exercise works the back muscles, specifically the lats and traps, in an opposite manner to the push ups. It involves hinging at the waist, with the knees slightly bent and back flat, while gripping a dumbbell with an overhand grip. Pull the dumbbell up towards your chest, keeping your elbows close to your body and squeezing your shoulder blades together at the top of the movement. By utilizing both of these exercises you can help develop a strong and balanced upper body.
Bent Over Rotating Dumbbell Row
The Bent Over Rotating Dumbbell Row is a great complement to the Resistance Band Push Up. This exercise works the opposing muscle groups, targeting the back and shoulders. The Bent Over Rotating Dumbbell Row strengthens the back muscles while stretching the chest, shoulders and arms. This exercise also works the core muscles and helps improve posture. As the Resistance Band Push Up builds strength in the chest, shoulders and arms, the Bent Over Rotating Dumbbell Row builds strength in the back muscles to provide balance in the body.
Bent Over Dumbbell Row
The Bent Over Dumbbell Row is a great exercise to complement the Resistance Band Push Up by working the opposing muscle group. This exercise targets the muscles in the back and arms, such as the latissimus dorsi and rhomboids, while the Resistance Band Push Up works the chest and triceps. By performing both exercises, you will be able to achieve a balanced upper body workout that will help to strengthen and tone your entire body.
Unleash Your Inner Strength with Resistance Band Push Ups
Resistance band push ups are a challenging exercise that can help you unleash your inner strength. By adding resistance bands to traditional push ups, you can increase the difficulty and therefore the effectiveness of your workout. Resistance band push ups help to target and strengthen your core, chest, shoulders and triceps. They are also a great low-impact exercise option for those with joint pain or injuries. Incorporating resistance band push ups into your fitness routine can help you achieve your fitness goals and build the strength you need to take on any challenge.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Chest Resistance Band Exercises
