Resistance Band Explosive Push Up

Muscles worked

Setup

1. Loop a resistance band across your upper back, securing the ends firmly under the palms of your hands.
2. Assume a high plank position with hands slightly wider than shoulder-width and feet hip-width apart.
3. Position the band so it sits across your shoulder blades and stays tucked under your armpits to prevent slipping.
4. Engage your core and glutes to create a rigid, straight line from your head to your heels.

How to do it

1. Inhale and lower your chest toward the floor in a controlled 2-second eccentric phase, keeping elbows at a 45-degree angle.
2. From the bottom, exhale and push off the floor with maximum force to propel your upper body into the air.
3. Allow your hands to leave the floor completely at the peak of the movement while maintaining a rigid torso.
4. Land softly with slightly bent elbows to absorb the impact and immediately begin the next repetition.

Form checklist

• Keep your core braced to prevent your hips from sagging or 'snaking' during the explosive phase.
• Ensure the band remains across the mid-back and does not slide up toward the neck.
• Maintain a neutral neck by gazing at a spot on the floor 6 inches in front of your hands.
• Land with 'soft' elbows to protect the joints from high-impact forces.

Pro tips

• Focus on the 'intent' to move as fast as possible; the band provides peak resistance at the top, which is where you must accelerate most.
• Think about pushing the floor away from you rather than pushing yourself up to increase force production.

Make it harder

• Add a clap at the peak of the flight phase to increase the required height and power.
• Use a thicker resistance band or double up the bands to increase the tension at the top of the movement.

Frequently asked

What muscles does the resistance band explosive push up work?

The resistance band explosive 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 explosive push up?

The resistance band explosive push up uses resistance band.

Is the resistance band explosive push up good for beginners?

The resistance band explosive push up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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