Chest · Resistance Band
Resistance Band Push-up
How to do the resistance band push-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Horizontal Press
- Mechanic
- Compound
How to do it
Wrap a resistance band across your back, holding the ends under your hands. Perform push-ups with the added resistance.
- 1Feel added resistance from the band through your chest, shoulders, and triceps as you push
- 2Keep your core tight and hips level to engage your abs and glutes
- 3Squeeze your shoulder blades together at the bottom and press through full range
Common mistakes
- Avoid letting your hips sag or your head crane forward
- Don't flare your elbows excessively; keep them at about 45 degrees
- Avoid letting the band slip or roll; position it securely across your upper back
Muscles worked
The resistance band push-up mainly works the mid chest, with the triceps, upper chest, lower chest, upper abs, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- Upper AbsSupport
- Front DeltsSupport
- ForearmsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the resistance band push-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the barbell bench press
- How to do the paused bench press
- How to do the bench dip
Last reviewed April 2026.