How To Do Resistance Band Push Ups: 7 Best Exercises

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A man doing push ups using resistance band.

Fitness freaks can opt for resistance band push ups and make their push-up workout more challenging. Banded push-ups are ideal to scale up the movement, and they offer a handful of other benefits too.

Push-up is a great exercise when it comes to strengthening and toning your upper body. Resistance band push-ups are a great way to challenge your body by providing added resistance to your regular push-up routine. to your regular push-ups. Read on to discover how to do a proper push-up with the help of a resistance band, some key benefits of banded push-ups, and much more. 

Did you know?
53.8% [1]PR Newswire: A New Survey Of 2,000 Americans Aged 18 And Over by Found That the Majority Cannot Perform More Than 10 Push-Ups of men and women can do only 10 or fewer push-ups20% can do more than 30.11.8% of people can do 50 or more push-ups

What are banded push ups and how to do them?

Banded push-ups are simply the regular push-ups done with the help of a resistance band. It is one of the best resistance band exercises for those who want to switch to a more challenging upper body workout.

To do push-ups with resistance bands, follow these steps:

  1. Hold the resistance band with its ends. Position the band at the bottom of your shoulder blades such that it wraps around your back.
  2. While holding the band tightly, get into the plank position. Make sure that your feet are slightly wider than your hips, and keep your arms fully extended.
  3. Slowly lower your chest to reach the floor while keeping your head to heels in a straight line. You can extend your elbows out to the sides to focus more on the chest and shoulders. However, if you want to target your triceps, keep the elbows parallel to your body.
  4. Now push back up until your arms are straight. 
  5. Repeat and perform 5-10 reps. Do a total of 4 sets. 

7 best resistance band push ups

There are many push-up variations with resistance bands one can opt for. These resistance band workouts for men will help them do push-ups without getting bored. If you are a novice, these push-up resistance band workouts for beginners will let you do the exercise easily and effectively. 

1. Standard push ups

  • Hold a resistance band with both hands and place it at the bottom of your shoulder blades.
  • Get into the plank position
  • Lower your chest towards the floor.
  • Elbows should point backward and make a 45-degree angle while lowering down.
  • Now push back up to the starting position.
  • Repeat

2. Close-grip push ups

  • Place the resistance band around your back and under the armpits.
  • Get into the plank position.
  • Position your hands closer so your hands are narrower than shoulder-width apart.
  • While keeping your core engaged, lower your chest.
  • Make sure your elbows point straight backwards when you are lowering down.
  • Now push back up to the starting position.
  • Repeat.

3. Diamond push ups

  • Get into the plank position and place your resistance band around your back and under the armpits.
  • Position your hands close to each other forming a diamond shape.
  • Keep your elbows close to your body and don’t stretch them out to the sides.
  • Lower your chest down.
  • Now push back up to the starting position.
  • Repeat.

4. Wide-grip push ups

  • Holding the band the same way as in the other resistance band push-ups get into the plank position.
  • This time, position your hands wider than shoulder-width apart.
  • While lowering your body down, your elbows should point backward at a 60-degree angle.
  • Now push back up to the starting position.
  • Repeat.

5. Spiderman push ups

  • Wrap the band around your feet and get into the regular plank position.
  • As you lower your upper body toward the floor, bring one knee out to the side and try to touch your elbow.
  • Come to the starting position and repeat with the other knee.

6. Decline push ups

  • Place your band around your back and under the armpits.
  • Place your feet on an elevated surface such as a chair or a bench.
  • Get into the plank position with your arms extended.
  • Lower your body until your chest is an inch above the floor.
  • Push back up to the starting position.
  • Repeat.

7. Incline bench press push ups

  • With your band wrapped around your back and under your armpits, position yourself in front of an elevated surface such as a chair or bench.
  • Place your hands on the edge of the elevated surface and walk your feet back so that your body is in a straight line from head to heels.
  • Lower your body until your chest is an inch above the floor.
  • Push back up to the starting position.
  • Repeat.

Resistance band push-ups workout plan

We have combined the 7 banded push-ups and made a resistance band push-ups workout routine to do at home. These resistance band workouts will help tone their chest, shoulders, and arms.

Do each exercise for 30 seconds followed by 10 seconds of rest. After you have completed the entire circuit, rest for 1 minute and repeat the circuit 2-3 more times.

Do not forget to warm up before starting the exercises.

Standard push ups10330 sec
Close-grip push ups10230 sec
Diamond push ups10230 sec
Wide-grip push ups10330 sec
Spiderman push ups10230 sec
Decline push ups10230 sec
Incline bench press push-ups10330 sec
(Note: The number of reps and sets to be performed can vary from person to person. Perform these push ups under the guidance of a certified fitness experts.)

Benefits of resistance band workouts

Whether you perform resistance band push-ups or do any other exercise using bands, you will redeem the following benefits:


Resistance bands are very affordable as compared to dumbbells and other gym equipment. Just grab a set or two of resistance bands of varying strengths to do almost all body exercises at home. 


Using a resistance band, you can train almost every muscle of your body, including the chest, arms, back, triceps, biceps, and abs. You can even add them to your HIIT workout to increase their resistance. 


A resistance band is a piece of highly mobile exercise equipment and can be taken anywhere. You can take it to the gym, park, or hotel and do a killer workout. Plus, it takes very little space to store it. 

Tips to perform safe and effective banded push ups

Follow these tips to perform resistance band push-ups safely and effectively:

  1. Keep your back straight and core active while doing resistance band push-ups.
  2. If you are an advanced user of resistance bands, you can shorten the band for additional resistance. 
  3. Your hands should be right under your shoulders. If you keep the hands in front or behind the shoulders, it will lead to a compromised movement. 
  4. Experts can develop stronger upper body muscles by using more than one resistance band. 
  5. Your hands should be closer together and the elbows should make an angle of around 45 degrees as you lower yourself. Avoid going over 60 degrees.
  6. Add a pause when your chest is close to the ground. 
  7. Opt for a neutral hand orientation with your fingers slightly spread. Try to put your upper body weight on the outside of the palms rather than the inside.
  8. Get into the arrow body position and not a ‘T’ while lowering your chest down toward the floor. This way, your shoulders will first move down before ascending forward. 


Resistance bands are a great addition to any resistance training routine. They are versatile, mobile, and affordable. Plus, they provide great resistance to your muscles, making your regular push-ups more challenging.

Even if you are a beginner, you can learn how to do push-ups more effectively using resistance bands. Plus, there are several banded push-up variations to keep the workout more engaging. Just make sure to use the right resistance band according to your strength and slowly increase the resistance as your muscles get stronger.

Also, focus on the correct form to avoid any injuries.  Finally, don’t forget to warm up before performing push-ups. Just make sure you follow the right movement and the right form while performing them.

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