Exercise guide
Resistance Band Assisted Push Up
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
- Waist
This variation uses a resistance band to provide lift at the bottom of the movement, making it an ideal progression for building the foundational strength and core stability required for full push-ups. It primarily targets the pectorals, deltoids, and triceps while the band assists in maintaining proper spinal alignment.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Loop a long resistance band around the safety pins or uprights of a power rack at approximately hip height.
- Position yourself inside the rack so the band is across your hips or lower chest.
- Place your hands on the floor slightly wider than shoulder-width apart, with fingers spread for stability.
- Step your feet back into a high plank position, ensuring the band is supporting some of your body weight.
How to do it
- Inhale and lower your chest toward the floor by bending your elbows at a 45-degree angle relative to your torso.
- Lower until your chest is just above the floor, allowing the band to stretch and provide maximum assistance at the bottom.
- Exhale and push through your palms to return to the starting position, fully extending your arms.
- Maintain a controlled 2-second descent and a powerful 1-second ascent.
Form checklist
- Keep your core and glutes tight to prevent your hips from sagging or piking.
- Ensure your elbows point diagonally back rather than flaring out to the sides.
- Maintain a neutral neck by looking at a spot on the floor about 6 inches in front of your hands.
- Keep your shoulder blades pulled down and back, away from your ears.
Pro tips
- Focus on 'pushing the floor away' rather than just lifting your body to maximize pectoral recruitment.
- Pause for a split second at the bottom of the rep to feel the band's tension before driving upward.
Make it harder
- Use a thinner resistance band to reduce the amount of assistance provided.
- Lower the height of the band on the power rack to decrease the upward tension.
Frequently asked
- What muscles does the resistance band assisted push up work?
- The resistance band assisted push up primarily targets the pectorals, and also works the obliques and serratus anterior as secondary muscles.
- What equipment do you need for the resistance band assisted push up?
- The resistance band assisted push up uses resistance band.
- Is the resistance band assisted push up good for beginners?
- The resistance band assisted push up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.