Assisted Push Up With Resistance Band

Muscles Involved

The assisted push-up with a resistance band primarily targets the pectoralis major, deltoids, and triceps brachii. The resistance band adds an extra level of support, making it easier for beginners or those recovering from injury to perform the push-up movement. Additionally, secondary muscles such as the biceps, rectus abdominis, and the muscles of the lower back (erector spinae) are engaged for stabilization and support throughout the exercise. This compound movement effectively builds upper body strength and improves overall core stability.

Top Mistakes

• Improper band placement: Failing to secure the band correctly can lead to instability and reduced effectiveness.
• Arching the back: Allowing the hips to sag or lifting the torso too high can cause strain on the lower back.
• Locking elbows: Fully extending the elbows at the top of the movement can increase the risk of injury; a slight bend is recommended.
• Inconsistent pace: Performing the movement too quickly can compromise form, leading to less strength gain.

Execution Tips

• Ensure the resistance band is securely hooked under your palms and across your upper back to provide adequate support.
• Start in a plank position with hands slightly wider than shoulder-width apart; maintain a straight line from head to heels.
• Lower yourself slowly by bending your elbows at about 45 degrees to your body, keeping your core engaged.
• Press upward with control, feeling the band's assistance, but resist the urge to let it do all the work.

Workouts

The assisted push-up with resistance band can be an excellent addition to a full-body workout routine. Aim for 3 sets of 8-12 repetitions, allowing for 60-90 seconds of rest between each set. As you build strength, consider decreasing the resistance of the band to challenge yourself. Complement this exercise with additional movements such as bent-over rows, dumbbell bench presses, or tricep dips for a balanced upper-body workout.

Conclusion

The assisted push-up with a resistance band is a highly effective exercise for building upper body strength while accommodating various fitness levels. It provides the perfect compromise between support and resistance, allowing individuals to improve their push-up technique and overall fitness. By reinforcing the essential muscle groups incorporated in this exercise, individuals can enhance their strength, engage their core, and establish a solid foundation for more advanced movements.