Band resisted push up
Band resisted push up uses a changed bodyweight setup to work your chest, shoulders, arms and middle while you press away from the floor. It suits you when you want upper-body strength alongside practice keeping your whole body steady. It needs no equipment.
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Like a regular push-up, you move your body towards the floor and press away while maintaining one long shape, but this version uses a modified bodyweight setup. You should feel the main effort across your chest and the backs of your upper arms, with your shoulders and stomach helping you stay steady.
Compared with a regular push-up, the change is a modified bodyweight setup rather than added equipment. That changes how demanding the press feels through the movement and asks you to pay closer attention to whole-body control. Pick it when the standard version feels familiar and you want a different challenge without bringing extra kit into your workout.
Choose it to build strength for everyday pushing while practising control through your middle. You will need to be comfortable supporting yourself on the floor, as the movement places noticeable pressure through your hands and wrists. It suits you if you already know the basic push-up and want to explore a different version using only your body.
How to do it
Kneel on the floor with your hands slightly wider than your shoulders and fingers pointing forwards.
Extend your legs behind you until you are supported on your hands and toes in one long line.
Tighten your stomach and keep your hips level with the line from your shoulders to your heels.
Bend your elbows to lower your chest towards the floor while keeping your body in the same straight line.
Press through your hands to straighten your arms and return your chest to the starting position.
Lower your knees to the floor to come out of the position.