How to perform Band Push Up with proper form

Equipment Needed

• Resistance band

Setup

1. Positioning the Band:

   • Loop a resistance band around your upper back, crossing it under your armpits.
   • Secure both ends of the band to the ground using your hands or step on them.

2. Starting Position:

   • Get into a plank position with your hands placed slightly wider than shoulder-width apart.
   • Your body should form a straight line from head to heels.

Execution

1. Lowering Phase:

   • Engage your core.
   • Bend your elbows to lower your body towards the ground.
   • Keep your elbows at a 45-degree angle relative to your torso.

2. Bottom Position:

   • Go down until your chest is just above the ground or as far as your range of motion allows.

3. Pressing Phase:

   • Push through your palms and extend your elbows to raise your body back to the starting position.
   • The resistance band will assist, providing extra support.

Tips for Proper Form

• Keep your head neutral and gaze slightly forward.
• Avoid arching your back; maintain a straight line from head to heels.
• Engage your glutes and legs to keep your body stable.
• Control the movement, avoiding any jerky motions.

Common Mistakes to Avoid

• Allowing hips to sag or rise excessively.
• Flared elbows; keep them close to your body.
• Not engaging the core, leading to poor stability.

Modifications

• Use a lighter band for less resistance or a thicker band for more assistance.
• Perform on your knees for an easier variation.

By following these guidelines, you can effectively perform band push-ups with proper form, targeting your chest, shoulders, and triceps.