Banded Push-Up

If you're looking to develop upper body strength and muscle definition, the banded push-up is a fantastic exercise. Beyond working your chest, shoulders, and triceps, it intensifies the standard push-up. It does this by adding resistance, thereby promoting greater muscle engagement and growth.

In this article, we will look into the advantages of incorporating banded push-ups into your workouts. You’ll also find a detailed guide on how to execute the exercise correctly. Finally, we’ll share expert tips to help you perform banded push-ups safely and maximize their effectiveness.

How To Do

  1. Start by securing a resistance band around your upper back, positioning it just above your shoulder blades. Grip the free ends of the band firmly in both hands.
  2. Get into a standard push-up position with your hands placed slightly wider than shoulder-width apart. Your body should form a straight line from your head to your heels.
  3. Lower your body to the ground by bending your elbows. Keep your elbows at a 45-degree angle relative to your torso.
  4. Continue lowering yourself until your chest is just above the ground, maintaining control and tension in the resistance band.
  5. Pause briefly in the lower position.
  6. Push through your hands, straightening your elbows to lift your body back to the starting position.
  7. Repeat for the desired number of repetitions.

Tips From Expert

  • Avoid arching your lower back; keep your core engaged to maintain proper alignment.
  • Do not let the band slip off your back; ensure it is securely positioned below your shoulder blades.
  • Keep your wrists neutral and aligned with your forearms to minimize strain.
  • Do not fully lock out the elbows at the top of the movement.
  • Ensure your elbows do not flare out excessively; keep them at a 45-degree angle to prevent shoulder injuries.

Optimal Sets and Reps

The right sets and reps can maximize the banded push-up’s muscle-building and strength-enhancing benefits.

Training Type Sets Reps
Strength Training 3–5 3–5 (Weighted)
Hypertrophy 3–4 8–12
Endurance Training 3–4 12–20
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Banded Push-Up

How to Put in Your Workout Split

There are multiple ways to incorporate the banded push-up into your workout split:

  • Full-Body — Include the banded push-up in your full-body workouts to ensure balanced muscle development. You can combine it with exercises such as squats, deadlifts, shoulder band exercises, and core exercises.

  • Upper-Body — Include band push-ups on upper-body days. These can be performed before a resistance band arm workout and exercises such as rows to provide a complete program.

  • Push/Pull — Divide your workout into push (chest, shoulders, triceps) and pull (back, biceps) days. Incorporate the banded push-up on your push days, along with exercises such as bench presses and shoulder presses.

  • Core Training — This exercise is a useful addition to any resistance band ab workout. This is because the abs have to be engaged throughout the movement.

For optimal results, start with a resistance band that provides enough tension to challenge you but allows for proper form. Aim for 3–4 sets of 8–12 repetitions. Adjust the tension to match your strength level, ensuring the exercise remains challenging but does not affect form.

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Primary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

Clavicular Head Of Pectoralis Major

The clavicular head of the pectoralis major is the upper part of the chest muscle. It starts from the collar bone (clavicle) and inserts into the upper arm (humerus). During push-ups, the clavicular head has a muscle activation rate of approximately 30%.

It aids in raising the arm in front of the body (shoulder flexion). It also helps with crossing the arms in front of you at chest height (horizontal adduction). These movements contribute significantly to the upward and inward movement of the arms.

Sternal Head Of Pectoralis Major

The sternal head of the pectoralis major is the middle part of your chest. It starts from the chest bone (sternum) and the ribs and inserts into the humerus. During banded push-ups, the sternal head plays a vital role in the horizontal adduction of the arm.

As you push yourself up, this part of the muscle is heavily engaged to bring the arms back toward the centerline of the body. This high level of activation means that this exercise is very effective for developing this part of the chest.

Abdominal Head Of Pectoralis Major

The abdominal head of the pectoralis major is the lower part of the chest. It originates from the external oblique muscle and the lower part of the sternum, inserted into the humerus. During banded push-ups, the abdominal head assists in the downward and inward movement of the arms.

This segment is particularly activated when you push up from a lower position, contributing to the overall power and stability of the movement. This aids in building a stronger and more defined lower chest region.

Secondary Muscle Groups

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Anterior Deltoid

The anterior deltoid originates from the clavicle and inserts into the humerus. During banded push-ups, it plays a crucial role in shoulder flexion and internal rotation.

As you push up, the anterior deltoid helps to lift the arms forward and stabilize the shoulder joint. Its high activation rate of 26% not only strengthens the shoulder muscles but also enhances overall upper-body stability.

Triceps Lateral Heads

The triceps lateral head sits on the outside of the back of the arm. It originates from the humerus and inserts into the ulna.

During banded push-ups the lateral head of the triceps straightens the arm, therefore lifting your torso. With an activation rate of 17%, the triceps brachii works with the pectoral and deltoid muscles to complete this movement.

Triceps Medial Heads

The triceps medial head is one of three tricep muscles. It originates from the humerus and inserts into the ulna. During banded push-ups, it is heavily involved with the extension of the arms. As you press upwards, the medial head engages to help straighten the arm.

Triceps Long Heads

The triceps long head originates from the shoulder blade (scapula) and inserts into the lower arm (ulna). As you push yourself up during the banded push-up exercise, the triceps long head is heavily engaged, aiding in the extension of the arms. This activation helps build overall arm as well as chest strengt

Upper Rectus Abdominis

The upper rectus abdominis starts from the pubic bone and attaches to the lower part of the ribcage and the xiphoid process. During banded push-ups, this muscle is engaged as you maintain a stable plank position. This provides core stability and prevents the lower back from sagging. This engagement helps build upper abdominal strength and endurance.

Lower Rectus Abdominis

The lower rectus abdominis starts from the pubic bone and attaches to the lower part of the ribcage. It plays a crucial role in stabilizing the pelvis and spine, especially during movements that involve lifting the legs or tilting the pelvis.

When performing the banded push-ups, the lower abdominal muscles mainly act as a stabilizer. They prevent the lower back from sagging as well as keeping the pelvis aligned.

As a whole, the rectus abdominis muscle has a muscle activation rate of 24% during push-ups.

Obliques

The obliques, comprising the internal and external obliques, are integral for core stability and rotational movements. They run along the sides of the abdomen, stabilizing the torso.

During banded push-ups, the obliques engage to prevent the torso from twisting and to maintain alignment. This muscle group works to keep the body balanced.

Serratus Anterior

The serratus anterior is a fan-shaped muscle on the side of the chest. It starts from the upper ribs and inserts into the inside part of the scapula.

During banded push-ups, the serratus anterior engages to keep the shoulder blades stable and flat against the rib cage. This maintains proper alignment of the spine and keeps the core engaged.

Erector Spinae

The erector spinae, are a group of muscles running along the spine. They are responsible for extending and stabilizing the spine.

During banded push-ups, the erector spinae helps keep the spine in its natural position. This muscle group works to prevent the lower back from sagging, ensuring proper posture and stability throughout the exercise.

Equipment

Resistance Band

This can be carried around your home or gym and used for a full-body workout. Ensure you use the correct tension. Check for wear and tear regularly.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Band Assisted Dip

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Bench Press

Dumbbell Bench Press

Chest Dip

Decline Dumbbell Bench Press

Cable Chest Fly

Incline Dumbbell Bench Press

Push-Up

Doorway Chest Stretch

Dynamic Arm Swing

T Push-Up

Who Should Do?

Athletes

Athletes should include the banded push-up in their routine to increase upper body strength and core stability. The bands increase resistance, making it ideal for improving muscular endurance and explosive power, essential for sports performance. For example, banded push-ups can positively affect stroke efficiency and arm strength in swimmers.

The obliques and other core muscles engage to maintain proper form and balance, promoting better spine alignment and muscle coordination. This development of the core muscles helps sports performance. By challenging the entire upper body and core, banded push-ups ensure comprehensive physical development. 

Individuals Who Take Part In Calisthenics

Calisthenics is a form of exercise performed just with your body weight. Banded push-ups are ideal for calisthenics enthusiasts aiming to boost their upper body strength and muscle endurance. By adding resistance, this exercise makes the standard push-up harder. 

By gradually progressing this movement over time studies have shown that calisthenics exercises like this can improve strength. Additionally, the core engagement required helps improve balance and control, contributing to more advanced calisthenics skills.

Who Should Not Do?

Individuals With Shoulder Injuries

With shoulder injuries affecting up to 6% of the global population, there needs to be careful consideration of exercise selection. 

Those with existing shoulder injuries or instability should therefore avoid the banded push-up as the added resistance can make their condition worse. They need exercises that don’t put extra strain on their recovering joints. These would include exercises with resistance bands and dumbbell flyes with light weights.

Individuals With Wrist Injuries

Wrist injuries range from fractures to sprains and strains. Due to the weight placed on the wrists during this exercise, banded push-ups may not be the best choice. This exercise can aggravate existing pain and hinder the healing process. 

In such cases, it would be more advisable to include alternative exercises that minimize wrist stress. These could include movements with resistance bands, or performing isolation exercises such as dumbbell flyers.

Benefits Of The Banded Push-Up

Builds Strength

Strength is the ability to exert maximal force against an external resistance. For this to happen consistently the external resistance needs to increase over a period of time. This concept is known as progressive overload.

Banded push-ups effectively build strength by adding resistance to the traditional push-up. This additional load stimulates muscle hypertrophy and strength gains. Over time, the muscles adapt to the increased resistance, leading to enhanced upper-body strength.

Tones Muscles

Muscle tone is determined by the firmness and definition of muscle. This can be enhanced by a combination of training and nutrition. Banded push-ups are a great compound movement, which works more than one muscle and moves more than one joint.

The extra resistance offered by the band intensifies muscle activation in the chest, shoulders, and triceps. This increased load forces muscles to work harder. This compound movement, combined with the added resistance leads to muscle hypertrophy.

Improves Stability 

The added resistance from the band when performing the banded push-ups challenges the muscles to maintain proper form and balance. This promotes better joint proprioception, which means developing a good sense of position in space for your joints. This will help with stability, particularly in the shoulders and wrists. 

Consistently performing banded push-ups improves neuromuscular coordination and strengthens stabilizer muscles. This enhances overall stability, performance, and control. In turn, this increased stability benefits workout performance and functional movements in daily life.

Frequently Asked Questions

Are banded push-ups effective?

Yes, banded push-ups are effective for increasing upper body strength and muscle definition by adding resistance, and enhancing overall muscle engagement.

What happens if I do banded push-ups every day?

Daily banded push-ups can lead to muscle overtraining, fatigue, and potential injury without adequate rest and recovery.

What are the benefits of banded push-ups every day?

Consistent practice can improve upper body strength, muscle tone, and stability, but it’s crucial to allow for recovery to avoid overtraining.

How many banded push-ups should I do?

The number of banded push-ups that you do should align with your training objectives. Refer to the provided table to determine the appropriate sets and repetitions.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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