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Sep 26, 2023
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Shock! It's amazing how magical this thing is push ups with resistance band.
Are you looking to take your push-up workout to the next level? Look no further! In this article, we will explore 10 variations to spice up your push-up workout using resistance bands. Resistance bands are a versatile and effective tool that can add an extra challenge to your push-ups, helping you build strength and improve your overall fitness.
1. Assisted Push-Ups
One of the great benefits of using resistance bands is that they can assist you in performing push-ups if you're not yet able to do them unassisted. By attaching the resistance band to a stable anchor point and looping it around your back, you can reduce the amount of weight you have to lift, making push-ups more manageable. As you progress, you can gradually decrease the assistance provided by the band.
2. Band-Resisted Push-Ups
On the other end of the spectrum, band-resisted push-ups add extra resistance to your push-up movement, making it more challenging. By placing the resistance band around your back and anchoring it to a stable point in front of you, you'll feel the increased tension as you lower yourself down and push back up. This variation targets your chest, shoulders, and triceps even more effectively.
3. Wide Grip Push-Ups
Using a resistance band during wide grip push-ups can help you engage your chest muscles even more. By placing the band around your wrists and stretching it out as you perform the push-up, you'll feel an increased resistance in your chest muscles. This variation is great for targeting your pectoral muscles and building upper body strength.
4. Close Grip Push-Ups
Close grip push-ups primarily target your triceps, and by incorporating a resistance band, you can intensify the exercise. Loop the band around your wrists and stretch it out as you perform the push-up. The added resistance will challenge your triceps and help you build stronger and more defined arms.
Now that we've covered some variations using resistance bands, let's explore a few more ways to spice up your push-up workout.
5. Decline Push-Ups
Elevating your feet during push-ups shifts more of your body weight onto your upper body, making the exercise more challenging. By incorporating a resistance band into decline push-ups, you can further increase the difficulty. Loop the band around your back and anchor it to a stable point in front of you. As you lower yourself down, you'll feel the added resistance, targeting your chest, shoulders, and triceps.
6. Incline Push-Ups
Incline push-ups are a great variation for beginners or those looking to target their lower chest muscles. By placing your hands on an elevated surface, such as a bench or step, you reduce the amount of weight you have to lift. Adding a resistance band to this variation can help you engage your chest muscles even more effectively. Loop the band around your back and anchor it to a stable point in front of you, and feel the increased resistance as you push yourself up.
7. Plyometric Push-Ups
Plyometric push-ups are an explosive variation that helps improve power and strength. By incorporating a resistance band, you can make this exercise even more challenging. Loop the band around your back and hold the ends in your hands. As you explode off the ground during the push-up, the resistance band will provide additional resistance, helping you build explosive upper body strength.
8. Spiderman Push-Ups
Spiderman push-ups are a dynamic variation that targets your core and oblique muscles. By adding a resistance band, you can further engage these muscles. Loop the band around your back and place your hands on the ground. As you lower yourself down, bring one knee towards your elbow on the same side. The resistance band will challenge your core and obliques as you perform the movement.
9. One-Arm Push-Ups
One-arm push-ups are an advanced variation that requires significant upper body strength. By incorporating a resistance band, you can assist yourself in performing this challenging exercise. Loop the band around your back and hold one end in your hand. As you lower yourself down, the band will provide assistance, making the movement more manageable. This variation helps you build strength towards eventually performing one-arm push-ups without assistance.
10. Push-Up Holds
Push-up holds are an isometric exercise that helps build strength and endurance. By incorporating a resistance band, you can add an extra challenge to this exercise. Loop the band around your back and hold the ends in your hands. Lower yourself down into the push-up position and hold it for a certain amount of time. The resistance band will add tension to your muscles, making the hold more challenging and effective.
Now that you have a variety of push-up variations to incorporate into your workout, it's time to get started! Remember to listen to your body and progress at your own pace. With consistency and dedication, you'll see improvements in your strength and overall fitness.
