Resistance Band Push Ups: Variations, Muscle Worked & Benefits

If you want to challenge your pushup ability while building a solid upper body at home, you should try performing push-ups with resistance bands.

The resistance band push-ups provide similar muscle strength gains compared to the bench press and help build a strong chest and aesthetic torso.¹ Calatayud, Joaquin et al. “Bench press and push-up at comparable levels of muscle activity results in similar strength gains.” Journal of Strength and Conditioning Research vol. 29,1 (2015): 246-53. doi:10.1519/JSC.0000000000000589

In this article, I show how to perform the four best pushup variations with resistance bands and what muscles they target.

These pushups will help you bolster your fundamental strength and prepare you for advanced push exercises.

4 Best Resistance Band Pushups to Strengthen Your Upper Body

They also help you scale your strength for compound exercises, like bench presses and bar dips.

If you don’t have access to fancy gym equipment, get a pair of bands and try these pushup variations to build strength, muscle, and mobility at home.

1. Standard Pushup
2. Banded Close-Grip Pushup
3. Incline Banded Pushup
4. Resisted Decline Standard Pushup

1. Resistance Band Standard Pushup

The standard pushup is an ancient and effective exercise for upper-body muscle development. It highly engages the pectoral muscles, increases your pushing strength, and enhances your functional fitness.

About Exercise

• Target Muscles: Chest and Anterior Delts² Calatayud, Joaquin et al. “Muscle Activation during Push-Ups with Different Suspension Training Systems.” Journal of sports science & medicine vol. 13,3 502-10. 1 Sep. 2014
• Difficulty Level: Beginner to Intermediate
• Equipment Needed: Power Band
• Goal: Increase Strength and Muscularity and Promote Functional Fitness.

Steps to Perform

1. Grab a strong powerband, wrap it around your back, and hold the ends firmly with your hands.
2. Get into a high-plank position with your arms straight below your shoulders. That’s the starting position.
3. Bend your elbows and lower your chest toward the ground as low as possible.
4. Pressing your palms into the floor, return to the starting position.

2. Close-Grip Banded Pushup

The close-grip pushup dominates the three-headed upper arms and helps build strong and toned triceps. Besides the triceps, it also engages the chest, front shoulders, and abdominal muscles and helps develop a chiseled upper body.³ Saeterbakken AH, Stien N, Pedersen H, Solstad TEJ, Cumming KT, Andersen V. The Effect of Grip Width on Muscle Strength and Electromyographic Activity in Bench Press among Novice- and Resistance-Trained Men. Int J Environ Res Public Health. 2021 Jun 14;18(12):6444. doi: 10.3390/ijerph18126444. PMID: 34198674; PMCID: PMC8296276.

About Exercise

• Target Muscles: Triceps, Chest, and Abdominals
• Difficulty Level: Intermediate
• Equipment Needed: Elastic Loop/Power Band
• Goal: Strengthen and Tone Muscles

Steps to Perform

1. Wrap the resistance band around your back and get into a high plank position with your arms straight below your chest.
2. Slowly lower your chest toward the floor, as close as possible.
3. Press your hands to the floor until your arms are entirely straight.

3. Incline Resistance Band Pushup

The incline pushup is an easy and effective exercise to activate the serratus anterior, pectoralis major, and triceps brachii.⁴ Kowalski, Katie L et al. “Shoulder electromyography activity during push-up variations: a scoping review.” Shoulder & elbow vol. 14,3 (2022): 326-340. doi:10.1177/17585732211019373 It also elevates your strength for standard and decline press-ups.

About Exercise

• Target Muscles: Chest, Triceps, and Shoulders
• Difficulty Level: Easy (Suitable for Beginners)
• Equipment Needed: Loop Band and an Elevated Object
• Goal: Bolster Foundational Strength and Build Muscles

Steps to Perform

1. Stand against a flat bench, wrap the band around your back, and place your hands on the bench with your arms straight below your shoulder.
2. Bend your elbows and lower your chest towards the bench.
3. Push up back to return to the standing position.

4. Banded Decline Pushup

The decline banded pushup engages more muscles than the above exercises. It activates the shoulders, chest, triceps, and midsection, all simultaneously, helps build an aesthetic upper body, and takes your pushing ability to the next level. (4)

About Exercise

• Target Muscles: Shoulders, Pecs, Abs, and Triceps
• Difficulty Level: Intermediate/Advanced
• Equipment Needed: Chair and Band
• Goal: Develop Muscular Endurance, Build Muscle, and Improve Balance

Steps to Perform

1. Keep your feet on a chair, and wrap the band around your back and under your palms.
2. Get into a decline straight arm plank with your wrist beneath your shoulders.
3. Brace your core, maintain a neutral spine, and perform as many push-ups as possible.
4. Hold your breath while going down and pressing up.

Do Resistance Bands Build Muscles?

Resistance bands are easy-to-use, inexpensive, and effective equipment for physical fitness development.

Some studies suggest bands provide results similar to free weight exercises and can be a possible alternative to traditional weight training for strength gain, especially during push exercises.⁵ Lopes, Jaqueline Santos Silva et al. “Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis.” SAGE open medicine vol. 7 2050312119831116. 19 Feb. 2019, doi:10.1177/2050312119831116

What Types of Bands Should You Use for Pushups?

To train sizeable muscles, such as the chest, you need solid resistance bands with 20-60 lbs tension levels. However, it would be great to have a combo of light and heavy bands to perform each pushup efficiently.

References

• 1
  Calatayud, Joaquin et al. “Bench press and push-up at comparable levels of muscle activity results in similar strength gains.” Journal of Strength and Conditioning Research vol. 29,1 (2015): 246-53. doi:10.1519/JSC.0000000000000589
• 2
  Calatayud, Joaquin et al. “Muscle Activation during Push-Ups with Different Suspension Training Systems.” Journal of sports science & medicine vol. 13,3 502-10. 1 Sep. 2014
• 3
  Saeterbakken AH, Stien N, Pedersen H, Solstad TEJ, Cumming KT, Andersen V. The Effect of Grip Width on Muscle Strength and Electromyographic Activity in Bench Press among Novice- and Resistance-Trained Men. Int J Environ Res Public Health. 2021 Jun 14;18(12):6444. doi: 10.3390/ijerph18126444. PMID: 34198674; PMCID: PMC8296276.
• 4
  Kowalski, Katie L et al. “Shoulder electromyography activity during push-up variations: a scoping review.” Shoulder & elbow vol. 14,3 (2022): 326-340. doi:10.1177/17585732211019373
• 5
  Lopes, Jaqueline Santos Silva et al. “Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis.” SAGE open medicine vol. 7 2050312119831116. 19 Feb. 2019, doi:10.1177/2050312119831116