Band push-up
- Zielmuskel
- Pectoralis Major Sternal Head
- Synergistenmuskeln
- Deltoid Anterior, Pectoralis Major Clavicular Head, Triceps Brachii
- Equipment
- Band
- Körperregion
- Chest
- Typ
- Strength
The band push-up is a bodyweight pressing exercise that adds resistance with a loop band stretched across your upper back, primarily targeting the chest (pectoralis major, sternal head) with help from the front shoulders, upper chest, and triceps. The band loads the top of the rep hardest, making the lockout tougher and adding chest tension without any free weights.
Band push-up: So führst du sie aus
- 1Loop a resistance band across your upper back, just below the shoulder blades, and hook one end under each thumb or palm.
- 2Set your hands on the floor slightly wider than shoulder-width, with the band pinned firmly under your palms so it can't slip.
- 3Walk your feet back into a high plank: body in a straight line from head to heels, core braced and glutes tight.
- 4Lower your chest toward the floor under control, keeping your elbows tucked at roughly a 45° angle to your torso.
- 5Stop when your chest is just above the floor and your upper arms are about parallel to it, keeping the band taut.
- 6Press back up by driving through your palms, extending your arms fully against the band's resistance until you reach the top.
- 7Keep your hips level and body rigid throughout, then repeat for your target reps.
Technik-Tipps
- Choose a band that lets you complete your reps with full range of motion but still challenges the lockout, where its tension peaks.
- Keep your core braced and squeeze your glutes so your hips don't sag or pike out of the straight-body line.
- Position the band just below the shoulder blades and trap it securely under both palms before you start so it stays put under load.
- Pause briefly at the bottom with the chest near the floor to remove momentum and keep tension on the chest.
Häufige Fehler
- Letting the hips sag toward the floor, which shifts load off the chest and overstresses the lower back.
- Flaring the elbows out to 90°, which strains the shoulder joint and reduces chest engagement.
- Cutting the range short and not lowering the chest near the floor, which trains only the easy top portion of the rep.
- Using a band so heavy you can't lock out, which collapses your form and turns the press into a partial rep.
- Letting the band slip out from under a palm mid-set, which can snap back and cause it to recoil unevenly.
Häufig gestellte Fragen
What muscles does the band push-up work?
It primarily works the chest (pectoralis major, sternal head), with the front deltoids, upper chest (clavicular head), and triceps assisting as synergists.
Why add a band to a push-up?
The band's tension increases as you press up, so it loads the top of the rep hardest. This makes the lockout more demanding and adds chest and triceps stimulus that a plain push-up can't, without needing any weights.
Is the band push-up good for beginners?
Yes, if you can already do regular push-ups with good form. Start with a light band and full range of motion, then move to a heavier band as your pressing strength improves.
How many sets and reps should I do?
Three to four sets of 8 to 15 reps is a sensible default. Pick a band that makes the last couple of reps hard while still letting you lock out each rep cleanly.
