Whether you are still working your way from knee push-ups to full-body push-ups and need more of a challenge during the transition or have mastered full-body push-ups 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 push-ups, too. This exercise will primarily challenge your chest (pectoral) and back of arm (triceps) muscles, along with your back and abdominal muscles as they work to hold you in appropriate form.
Step 1
Wrap the resistance band around your back at shoulder-blade height.
Step 2
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 push-up position, and the rest of the band comes out from the outside edge of each hand.
Step 3
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.
Step 4
Walk your knees back until your body is in a straight line from shoulders to knees. If you are able to do push-ups 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.
Step 5
Inhale as you bend your elbows, lowering your body down toward the ground. 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 down when your shoulders are even with your elbows.
Step 6
Exhale as you press back 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.
Tips and Warnings
- The Riverside Online website recommends selecting a resistance band so strong that you find completing the 12th push-up with proper form a struggle. As you get stronger, you will need to use a stronger resistance band or, if you are using the strongest band available, either add a second band or substitute flexible surgical tubing for the resistance band.
- Using an elastic resistance band (or surgical tubing) introduces the potential risk of the band snapping when under load and releasing the stored force. Always inspect the resistance band before using for any tears, cracks or abrasions that might create a potential weakness.
Things You'll Need
- Resistance bands
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