Band push-up
The band push-up enhances the traditional push-up by incorporating resistance from a band, increasing the challenge for your upper body.
- Secure a resistance band around your upper back and hold the ends under your hands.
- Assume a push-up position with your hands shoulder-width apart.
- Lower your body until your chest nearly touches the ground.
- Push back up to the starting position, engaging your chest and triceps.
How to perform the Band push-up
- Set up. Set up in a stable, balanced starting position appropriate for the Band push-up using your band.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
- 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 deltoids 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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