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Chest · Band
Band Push-Up
Band Push-Up is a beginner compound strength exercise that works the pectorals (chest), with the shoulders, triceps and core assisting. It needs a band. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Pectorals
- Body part
- Chest
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Chest · Pectoralis Major
Secondary muscles
- Shoulders · Deltoids
- Triceps · Triceps Brachii
- Core · Rectus Abdominis
How to do Band Push-Up
- Begin in a plank position with the resistance band crossed around your upper back and each end secured under your hands, which should be placed slightly wider than shoulder-width apart. Your feet should be together.
- Engage your core and ensure your body forms a straight line from your head to your heels.
- Lower your chest towards the floor by bending your elbows, keeping them at about a 45-degree angle to your body.
- Push through your hands to return to the starting position, straightening your arms. Repeat the movement for the desired number of repetitions.
Form tips
- Keep your core engaged throughout the exercise to maintain a straight body line and avoid sagging your hips.
- Breathe steadily throughout the exercise, exhaling as you push up and inhaling as you lower down.
- Perform the movement with control to maximize muscle activation and prevent injury.
Band Push-Up alternatives
More pectorals exercises
Band Push-Up FAQ
What muscles does Band Push-Up work?
Band Push-Up mainly works the pectorals in the chest (Pectoralis Major). The shoulders, triceps and core work as secondary muscles.
What equipment do you need for Band Push-Up?
You need a band.
How many sets and reps of Band Push-Up should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Band Push-Up good for beginners?
Yes. Band Push-Up is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Band Push-Up burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Band Push-Up?
Other exercises for the pectorals include Archer Push Up, Decline Push Up, Kneeling Push-Up and Assisted Weighted Push Up.
For developers
Use Band Push-Up in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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