The band close-grip push-up is a variation of the traditional push-up that uses a resistance band to increase tension and target the triceps more effectively. The close hand placement emphasizes the triceps, while the band adds extra resistance throughout the movement.
Quick Facts
How to Do Band Close-grip Push-up
Follow these step-by-step instructions to perform Band Close-grip Push-up with proper form and technique.
- Place a band around your upper arms, just above the elbows.
- Assume a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels.
- Bend your elbows and lower your chest towards the ground, keeping your elbows close to your sides.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Muscles Worked
Understanding which muscles Band Close-grip Push-up targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Band Close-grip Push-up
Incorporating Band Close-grip Push-up into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Triceps Development: Band Close-grip Push-up directly targets and strengthens the Triceps, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Chest and Shoulders, providing additional training stimulus without extra exercises.
- Variable Resistance: Bands provide increasing resistance as they stretch, which closely matches your natural strength curve for optimal muscle activation.
- Functional Strength: Strength exercises like Band Close-grip Push-up build real-world strength that transfers to daily activities and athletic performance.
Safety Tips and Precautions
Performing Band Close-grip Push-up safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Band Close-grip Push-up, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Triceps and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Check Band Integrity: Inspect resistance bands for tears or wear before each use. A snapping band can cause injury.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Triceps typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Band Close-grip Push-up, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.