Push-up (Banded)
A strength-focused variation of the standard push-up that uses a resistance band to increase load at the top of the movement. This exercise targets the chest, triceps, and shoulders with accommodating resistance to build explosive upper body power.
Resistance bands create a unique strength curve where the movement gets harder as you lock out, which can make judging intensity difficult. Our AI analyzes your RPE relative to the band thickness and rep speed to ensure you are reaching true muscular failure rather than just stopping when the movement feels awkward. Furthermore, by tracking your HRV and daily recovery status, the app can determine if your central nervous system is primed for this explosive resistance or if a standard bodyweight volume day would better suit your current recovery needs.
Form Cues
- Loop the band securely across your upper back and under your palms
- Keep your elbows tucked at a 45-degree angle to your torso
- Brace your core and squeeze your glutes to maintain a rigid straight line
- Drive your hands hard into the floor to fully extend elbows at the top
- Control the descent against the tension of the band
- Don't let your hips sag or your lower back arch
- Don't flare your elbows out to the sides (forming a 'T' shape)
- Don't bob your head forward to reach the ground
- Don't let the band snap you down into the bottom position
Common Mistakes
- Band slipping due to loose grip
- Incomplete lockout at the top
- Sagging hips breaking the plank line
- Flaring elbows too wide
- Rushing the negative portion
Muscles Worked
This exercise places significant demand on the pectoralis major (middle chest) and triceps, utilizing accommodating resistance to maximize tension at the peak of the contraction. It also heavily recruits the anterior deltoids and serratus anterior for shoulder stability, while the core muscles work isometrically to prevent spinal extension against the added load.
Primary
Secondary
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