Band Close-Grip Push-Up

TricepsPectoralis MajorBandBeginner
Place a resistance band around your upper back and loop it through your hands. Assume a push-up position on the floor with your hands positioned close together, directly under your chest. Lower your body down, keeping your elbows close to your sides, until your chest is just above the floor. Push back up to the starting position.

How to perform the Band Close-Grip Push-Up

  1. Set up. Set up in a stable, balanced starting position appropriate for the Band Close-Grip Push-Up using your band.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your triceps.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your triceps rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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