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Chest · Band
Resistance Band Assisted Push-Up
Resistance Band Assisted Push-Up is a beginner compound strength exercise that works the pectorals (chest), with the shoulders and triceps 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 · Anterior Deltoids
- Triceps · Triceps Brachii
How to do Resistance Band Assisted Push-Up
- Secure two loop elastic bands on a straight bar, ensuring they are securely anchored. Position each band over your shoulders.
- Set yourself in a plank position with your hands placed slightly wider than shoulder-width apart and your feet together. The resistance bands should provide support as you perform the push-ups.
- Engage your core and lower your body towards the floor by bending your elbows, keeping them at a 45-degree angle to your body. Allow the resistance bands to assist you as you descend.
- Push through your hands to raise your body back to the starting position, fully extending your arms. Repeat for the desired number of repetitions.
Form tips
- Ensure the resistance bands are securely positioned over your shoulders and anchored to the straight bar to provide consistent assistance.
- Breathe steadily, exhaling as you push up and inhaling as you lower yourself.
- Lower yourself with control, ensuring your chest almost touches the floor while maintaining proper form.
- Keep your elbows at a 45-degree angle to your body to maximize chest and triceps engagement and reduce shoulder strain.
Resistance Band Assisted Push-Up alternatives
More pectorals exercises
Resistance Band Assisted Push-Up FAQ
What muscles does Resistance Band Assisted Push-Up work?
Resistance Band Assisted Push-Up mainly works the pectorals in the chest (Pectoralis Major). The shoulders and triceps work as secondary muscles.
What equipment do you need for Resistance Band Assisted Push-Up?
You need a band.
How many sets and reps of Resistance Band Assisted 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 Resistance Band Assisted Push-Up good for beginners?
Yes. Resistance Band Assisted Push-Up is rated beginner, so it's a sound choice while you learn to train the pectorals.
How many calories does Resistance Band Assisted 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 Resistance Band Assisted Push-Up?
Other exercises for the pectorals include Assisted Weighted Push Up, Kneeling Push-Up, Archer Push Up and Side Push Up.
For developers
Use Resistance Band Assisted Push-Up in your app
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