Get More Pushups with the Band Assisted Pushup

Whether you're working towards getting a bodyweight pushup from the floor or achieving more pushups, the Band Assisted Pushup is a great variation to help you get there! In this blog, I’ll explain how to setup the band in the rack and how you can progress it over time as you get stronger!

Why get better at Pushups?

  • Increase upper body strength

  • Improve core strength

  • Strengthen your joints and bones

The band takes away some of the body weight (how much is dependent on the thickness/resistance of the band) and allows you to complete the push-up in its natural position.

Cues:

  • The thicker the band the easier the push up will be. Start in a high plank position with the band in the crease of your hips. Hands under your shoulders, pull your shoulder blades into your back pocket.

  • “Open the pickle jar” with your hands meaning pull the ground apart with your hands to engage your lats and create torque/tension in your back.

  • Squeeze your butt and don’t let the band push your hips back, keep a straight line from head to heel. Think of the Pushup as a “Elevator Plank”; everything should be moving up and down as 1 unit

  • Pull yourself down to the floor and drive away.

  • Start with 2 Sets of 8-10 reps

As you get stronger, you have 3 options to progress:

  1. Increase number of sets to 3-4 and reps to 10-12. Once you can hit 12 reps at certain thickness of a band, progress to a thinner band (move to point 2 and 3)

  2. Lower the band down; this will affect the amount of assistance it supports you on the way up

  3. Decrease the thickness of the band (as shown in the video; thicker green band to thinner band)

As always, start with a proper upper body warm-up like this one here

Get After It!

Meena Sharif