Band close-grip push-up exercise animation (Male)

Band close-grip push-up

Target muscle
Triceps Brachii
Synergist muscles
Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Equipment
Band
Body part
Upper Arms
Type
Strength

The band close-grip push-up is a bodyweight pressing exercise that primarily targets the triceps brachii, with the front deltoids and both the upper and lower chest assisting. A resistance band looped across your upper back and anchored under your hands adds extra resistance at the top of each press, making the lockout harder and building pushing strength without any heavy equipment.

How to do the Band close-grip push-up

  1. 1Loop the resistance band across your upper back and shoulder blades, then hold one end in each hand so it pins against the floor under your palms.
  2. 2Set up in a high plank with your hands roughly shoulder-width apart, narrower than a standard push-up, fingers pointing forward.
  3. 3Brace your core and squeeze your glutes so your body forms a straight line from head to heels.
  4. 4Lower your chest toward the floor under control, keeping your elbows tucked close to your sides at roughly a 45° angle to your torso.
  5. 5Descend until your chest is just above the floor, keeping your wrists stacked under your shoulders.
  6. 6Press back up by extending your elbows, driving through your palms against the band's increasing tension.
  7. 7Lock out fully at the top, feeling the triceps work hardest as the band reaches peak stretch.
  8. 8Complete your reps, then carefully release the band tension and step out of it.

Form tips

  • Keep your elbows tucked toward your ribs rather than flared wide so the triceps stay the primary mover.
  • Adjust band tension by shortening or lengthening the loop in your hands — start light and add resistance as the lockout gets easier.
  • Keep a tight, hollow torso so the band can't pull your hips out of line during the press.
  • If full push-ups are too hard with the added band, drop to your knees while keeping the same close-grip hand position.

Common mistakes

  • Flaring the elbows out to the sides, which shifts load onto the shoulders and chest and takes tension off the triceps.
  • Letting the hips sag or pike, which breaks the straight-line position and reduces core tension while stressing the lower back.
  • Placing the hands too far forward of the shoulders, which strains the wrists and shortens the range the triceps actually work through.
  • Cutting the rep short at the top instead of locking out fully, which skips the hardest part of the band's resistance for the triceps.

Frequently asked questions

What muscles does the band close-grip push-up work?

It primarily works the triceps brachii, with the front deltoids and both the clavicular (upper) and sternal (lower) heads of the pectoralis major assisting as synergists.

How does the band make the push-up harder?

The band is looped across your upper back and anchored under your hands, so its tension increases as you press up. That loads the top of the movement — the lockout — where the triceps work hardest.

How close should my hands be?

Set your hands around shoulder-width, narrower than a standard push-up. This close grip keeps the elbows tucked and shifts the emphasis onto the triceps rather than the chest.

Is the band close-grip push-up good for beginners?

Yes, if you can already do a few close-grip push-ups. Start with a light band, keep your elbows tucked, and drop to your knees if needed while holding the same hand position.

Related exercises