The chest push up with a resistance band is one of my favorite exercises for building strength and muscle for the chest. And, all you need is a resistance band. If you don’t have one, get one. You’ll need it for several exercises that I recommend.
The push up by itself is already a good exercise. By adding a resistance band, you make it even better. You’re not only pushing your own bodyweight, but you’re adding resistance at the top of the press.
Performing The Exercise
As you can see in the picture above, grab a resistance band. Depending on your level of strength, the thickness of the resistance band will vary for you. Go with a less thicker band if you’re not that strong.
1. Place the band around your back as seen in the picture. Notice how the band is over his arms and away from his armpits. You may have difficulty getting into the correct position. You’ll know this if it starts rubbing against you and twisting around.
Ideally, you will want to wear a t-shirt instead of a tank top. It will make it easier to perform the exercise.
2. For the correct position, your hands must be a little wider than your shoulder width. This makes sure you’re targeting the chest instead of the triceps (lesser width) or back (more width).
3. Lower yourself down to the floor in typical push up fashion. As you push yourself back to the top of the move, you will feel much more resistance than a normal pushup because of the resistance band.
4. Try holding this position for 2 seconds for each push up. This creates the time under tension that you want for the exercise. The more tension your muscles receive in an exercise, the more they’ll grow.
Try performing 3 sets of 12 with a minimal rest of 45 seconds. Add this exercise to your normal chest routine after you’ve performed your compound chest movement (barbell or dumbbell presses).
Your gym should have several types of resistance bands. If they do not, consider either a new gym that has more equipment for athletic training, or purchase resistance bands on Amazon.