Band-Assisted Push-Up
A floor push-up with band support beneath the chest.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Horizontal push
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym
- At home
- No
How to do it
Set up
- Secure a band between two fixed points at the same height on a rack, using secured safety arms or J-hooks. Do not use a door.
- Set the band below the chest in a high plank. Place the hands slightly wider than the shoulders and keep the body straight.
Do the rep
- Bend both elbows to lower the chest near the floor while keeping the body in one line.
- Press through both hands to return to straight arms.
What counts as a rep
One rep lowers the chest near the floor and returns to straight arms while the body stays in one line.
One rep lowers the chest near the floor and returns to straight arms while the body stays in one line.
Breathing
Exhale through the effort and inhale during the controlled return.
Cues
- Keep the hips in line with the shoulders.
- Use a lighter band when the reps get easy.
Common mistakes
Letting the hips sag
What you seeThe hips drop before the chest reaches the floor.
FixEnd the set and choose a band that lets you keep a straight body.
A stable position keeps the intended movement controlled.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the band shows a tear or slips from its support.
- End the set when you cannot meet the rep standard under control.
General educational content, not individual coaching or medical advice.
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