Whether you are still working your way from knee pushups to full-body pushups and need more of a challenge during the transition or have mastered full-body pushups and need an extra challenge, resistance bands offer a ready way of adjusting the intensity of body weight exercises. Resistance bands with handles are ideal for this sort of exercise, but resistance bands without handles can be adapted for pushups, too. This exercise will primarily challenge your pectoral and triceps muscles, along with your back and abdominal muscles as they work to hold you in appropriate form.
Loop the resistance band around your back at shoulder-blade height.
Grasp one handle of the resistance band in each hand. If you are using a resistance band without handles, wrap each end of the band around each of your hands so that the end of the band will be under your palm, when in pushup position, and the rest of the band comes out from the outside edge of each hand.
Kneel on the floor. Lean forward and support yourself on your hands, hands positioned beneath your shoulders and just slightly wider than shoulder-width apart.
Walk your knees back until your body is in a straight line from shoulders to knees. If you are able to do pushups on your toes, straighten your legs and walk your toes back until your body is in a straight line from your shoulders to your heels. Keep your abdominal muscles tight so that your spine stays straight; you shouldn’t sag down or pike up at the hips. Double check that the exercise band is still looped around your back, crossing the middle of your shoulder blades.
Inhale as you bend your elbows, lowering your body to the floor. Keep your chin tucked, neck in alignment with the rest of your spine as if you were standing straight up and looking ahead. In this case, you will be looking down at the floor. Stop lowering when your shoulders are even with your elbows.
Exhale as you press up to the starting position. You will be pushing not just your own body weight against gravity but against the resistance from the band, too.