3 Best Resistance Band Pushups To Build Muscles

If you want to challenge your strength and build a solid upper body, you can incorporate resistance band pushups in your workout routine.

Pushups are excellent exercises for bodybuilding. Even bodyweight pushups help in increasing strength and building mass. So adding resistance through bands can be more helpful to you.

Bands are as effective as weight training because they provide similar strength gains throughout the body – suggested in a study published by the SAGE Open Medicine.

Moreover, they allow a better range of motion that helps you target the desired muscles more efficiently.

So, if you don’t have access to fancy gym equipment, get some pair of bands to build strength and mobility.

Here are the three pushup variations you can do with bands:

  1. Resistance Band Standard Pushup
  2. Banded Close-Grip Pushup
  3. Incline Pushup with Resistance Band

Muscles Worked During The Various Resistance Band Pushups

The pushups are compound exercises that engage various muscles simultaneously, especially the chest.

Here’s a list of all muscles worked during the banded pushups:

  1. Chest: It is the primary muscle that works during each pushup variation.
  2. Triceps: Triceps highly engage during the triangle pushup.
  3. Core: Almost every banded pushup activates core muscles.
  4. Front Shoulder: The front delt works during the standard and incline pushup.

Benefits of Doing Pushups with Resistance Bands

The resistance band pushup allows you to use the load at the end of the movement when you push your body up. It is different from the traditional weighted pushups, where the load stays on the back throughout the movement. So the banded pushups put less stress on your body and minimize the risk of shoulder injuries, which could happen when you bend your elbows.

1. Resistance Band Standard Pushup

Pushup with resistance bands
  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 are 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.
  5. Shoot for three sets of six to 10 reps.

2. Banded Close-Grip Pushup

  1. Wrap the resistance band around your back and get into a high plank position with your arms are 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.
  4. Aim for three sets of six to 10 reps.

3. Incline Pushup with Resistance Band

  • 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.
  • Bend your elbows and lower your chest towards the bench.
  • Push up back to return to the standing position.
  • Shoot for three sets of six to 10 reps.

Frequently Asked Questions

Do resistance band pushups Build Muscles?

Yes, doing pushups with resistance bands will help you build strength and mass, improve balance, and scale you up for other weighted pushups and exercises.

What resistance band should I use for pushups?

To train sizeable muscles, such as the chest, you need solid resistance bands with 20-60 lbs tension levels. Although, it would be great to have a couple of light and heavy bands to do different banded pushups effectively.


More Resistance Band Exercises

Photo of author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
Share to...