Kysero
Try for free

Chest · Beginner

Band-Assisted Push-Up

Push-up regression in which an overhead band supports part of the body weight while the athlete maintains a full plank.

View instructionsAll exercises
Back to all exercises
Band-Assisted Push-Up demonstration

Exercise overview

Training details

ChestTricepsShouldersAbs

Equipment

Resistance Band

Sets × reps

3 × 10

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Secure a resistance band above you and loop it across your chest or hips so it supports part of your body weight throughout the push-up.
  2. 02Place your hands beneath or slightly wider than your shoulders and establish a high plank with your abdomen and glutes braced.
  3. 03Keeping your body in one line, bend your elbows and lower your chest toward the floor through a controlled range.
  4. 04Press the floor away until your arms are straight, allowing the band to assist without letting it pull your hips out of alignment.
  5. 05Complete each repetition with the same plank position, then exit carefully so the stretched band cannot snap or pull you off balance.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionPush-UpRelated variationBodyweight Triceps Extension from Plank PositionRelated variationBosu Ball Push UpRelated variationDecline Push-UpRelated variationDive Bomber Push UpRelated variationDrop Push-Up

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBand Floor PressComparable substituteDumbbell FlyComparable substituteBench PressComparable substituteDumbbell Deep Push up and Renegade RowComparable substituteDumbbell Renegade RowComparable substituteCable Triceps Pushdown

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder