You know the basic push-up, now let’s get some variations – band style. Before you jump in, remember this:

- Keep your body as straight as possible throughout the exercise, including your head. Try picking a spot on the floor and focusing on it during each rep.

- Do not lock your arms out at the top. This will help you avoid stress on the elbows.

- Do negative reps by slowing down the regression and speeding up the “push up” part to exhaust your chest and back muscles.


This exercise targets your pecs, triceps and lats.

Twist the band over and create an ‘X’ behind your band to avoid slippage. Place palms on the floor slightly wider than shoulder width apart, just below your shoulders.

Push Up with band over back

Slowly lower yourself until your chest almost touches the floor then push yourself back up until your arms are fully extended.


Rest your knees on the floor

Place your feet on an elevated surface, like a chair or exercise ball, to work the lower pectorals.

Move the placement of your hands to work different muscles:

Draw your hands and elbows in closer toward your body to engage your triceps.

Spread your hands farther apart to engage your shoulders and outer muscles.