Banded push-up

A compound exercise for the chest, with help from the triceps, front delts. Equipment: resistance bands.

Orbit

Drag to rotate

WorksChestTricepsFront delts

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: A band across the upper back, ends pinned under the hands.
Lower to a fist’s height off the floor
Push hard against the band to lock out

Muscles worked

Banded push-up: 3D figure mid-rep with the chest highlighted

Chest · main
Triceps
Front delts

Equipment

Resistance bands

Alternatives

Exercises that train the same main muscles. See all banded push-up alternatives.

Archer push-upNo equipment
Ball chest passMedicine ball
Ball push-upMedicine ball
Band chest pressResistance bands
Barbell bench pressBarbell, Flat bench and Squat rack
Cable bench pressCable machine and Flat bench

More chest exercises

Incline barbell pressBarbell, Adjustable bench and Squat rack
Dumbbell bench pressDumbbells and Flat bench
Incline dumbbell pressDumbbells and Adjustable bench
Dumbbell flyDumbbells and Flat bench
Machine chest pressChest press machine
Pec deck flyPec deck

Put the banded push-up in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

✓ Free to start, no account needed
✓ Plans every set, rep and weight for you
✓ Works offline, on Android, iPhone and the web
✓ No ads, ever

Start free in your browser