How to perform Band Push Up with proper form
Equipment Needed
- Resistance band
Setup
-
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.
-
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
-
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.
-
Bottom Position:
- Go down until your chest is just above the ground or as far as your range of motion allows.
-
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.
Exercises
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest