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Aug 13, 2023
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Push-ups are a classic exercise that target multiple muscle groups, including the chest, shoulders, triceps, and core. However, for some individuals, performing a traditional push-up can be challenging due to lack of strength or mobility. That's where band assisted push-ups come in. By incorporating resistance bands into your push-up routine, you can gradually build strength and improve your form. In this article, we will explore 10 variations of band assisted push-ups to add to your workout routine.
1. Band Assisted Push Ups with Loop Bands
One popular variation of band assisted push-ups involves using loop bands. Loop bands are versatile and can be easily adjusted to provide the desired level of assistance. To perform this variation, place the loop band around your back and hold the ends in your hands. As you lower yourself down into a push-up, the band will provide support and help you push back up. This variation is great for beginners or those recovering from injuries.
2. Incline Band Assisted Push Ups
If you're looking to target your upper chest and shoulders, incline band assisted push-ups are a great option. To perform this variation, place a resistance band around your back and secure it to a sturdy object, such as a bar or a pole. Position yourself at an incline angle with your hands on the ground and perform push-ups. The resistance band will provide assistance as you push yourself up, allowing you to gradually build strength.
3. Decline Band Assisted Push Ups
To target your lower chest and triceps, decline band assisted push-ups are an excellent choice. Similar to incline band assisted push-ups, you'll need a resistance band and a sturdy object to secure it to. Position yourself at a decline angle with your feet elevated and your hands on the ground. As you lower yourself down, the resistance band will assist you in pushing back up. This variation adds an extra challenge to your push-up routine.
4. Band Assisted Plyometric Push Ups
If you're looking to add some explosive power to your push-ups, try band assisted plyometric push-ups. This variation combines the benefits of resistance bands and plyometric exercises. Start in a push-up position with a resistance band looped around your back. Lower yourself down into a push-up, and as you push back up, explode off the ground and remove your hands from the floor. The resistance band will provide assistance as you land back into the starting position. This variation is great for improving upper body power and strength.
These are just a few examples of the many variations of band assisted push-ups you can incorporate into your workout routine. Remember to start with a band that provides the right amount of assistance for your current fitness level and gradually progress to a lighter band as you get stronger. Consistency and proper form are key to seeing results.
Conclusion
Band assisted push-ups are a fantastic way to build strength and improve your push-up form. By incorporating resistance bands into your routine, you can target different muscle groups and gradually increase the difficulty of your workouts. Remember to always listen to your body and adjust the resistance level accordingly. Now that you're familiar with 10 variations of band assisted push-ups, it's time to start incorporating them into your workout routine and reap the benefits!
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