Banded Push-Ups: How to Set Them Up and Which Band to Use

Photo: Dan Fahey, Gritty Soldier

For a banded push-up, loop a resistance band across your upper back, pin each end under your hands and do a normal push-up. The band adds resistance as you press up, so the top of each rep gets harder. Start with a light or medium band, keep strict push-up form, and use them for 3 to 4 sets of 8 to 15 reps.

Why banded push-ups work

A band pulls harder the more it stretches. In a push-up it is loosest at the bottom and stretched tightest at the top, so the band adds the most resistance where a regular push-up is easiest. That makes them a good way to keep push-ups challenging when bodyweight reps get easy, and they work anywhere a band fits in a bag.

How to set up a banded push-up

1. Check the band for nicks or tears before you use it.
2. Loop it across your upper back, across your shoulder blades and just under your armpits, so it does not slide up toward your neck.
3. Pin the ends under the palms of your hands on the floor, holding the loop ends in place.
4. Get into a push-up position: hands a little wider than your shoulders, body in a straight line from head to heels.
5. Do the push-up: lower until your chest is just above the floor, then press all the way back up against the band.

To make it harder, wrap the band once more around your hands to shorten it, or use a heavier band. To make it easier, use a lighter band or let a little more slack in.

Which band to use

Our 3-pack has three resistance levels: light (10 to 25 lb), medium (18 to 45 lb) and heavy (50 to 125 lb). For banded push-ups, most people start with the light or medium band. The heavy band is for strong pressers and is usually more useful for assisted pull-ups. Our guide to choosing a resistance band goes deeper.

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Three bands (10 to 25, 18 to 45 and 50 to 125 lb) for assisted pull-ups, push-ups and full-body work anywhere. $39.99.

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Banded push-up workouts

Strength: 4 sets of 8 to 12 reps, resting about 90 seconds. Move to a heavier band when you can do 12 clean reps on every set.

Superset: pair 10 banded push-ups with 6 to 10 pull-ups or band rows, 4 rounds.

Finisher: after your main workout, do one set of banded push-ups to near failure, then take the band off and keep going with bodyweight push-ups.

Common mistakes

• The band slides up: set it across your shoulder blades, not up near your neck.
• Too much band: if you cannot lock out at the top or your hips sag, go lighter.
• Short reps: keep the same depth as a normal push-up. The band adds the least resistance at the bottom, but that is still part of the rep, so do not skip it.
• Letting the band snap back: control the lowering, and keep the ends pinned so the band cannot slip out from under your hands.

Banded push-ups vs weighted vest push-ups

Both make push-ups harder. A weighted vest push-up adds the same load through the whole rep. A band adds the most at the top. Many athletes use both on different days. For more band moves for your chest, see our resistance band chest exercises.

Frequently Asked Questions

Are banded push-ups effective?

Yes. The band adds resistance as you press up, so they keep push-ups challenging once bodyweight reps get easy, and they work anywhere.

How do you do banded push-ups?

Loop a resistance band across your upper back, pin both ends under your hands, get into a push-up position and do strict push-ups, pressing all the way up against the band.

What resistance band should I use for push-ups?

Start light. With our 3-pack, the light (10 to 25 lb) or medium (18 to 45 lb) band suits most people. Move up when you can do 12 clean reps on every set.

How many banded push-ups should I do?

3 to 4 sets of 8 to 15 reps, two or three times a week, is a good place to start.