Band Close-Grip Push-Up

Setup

1. 01Drape a resistance band across your upper back and pin each end under a palm.
2. 02Set your hands on the floor at or just inside shoulder width.
3. 03Assume a plank position with feet together and glutes squeezed.
4. 04Check that the band sits flat across the shoulder blades, not the neck.

Execution

1. 01Lower your chest toward the floor with elbows tucked close to the ribs.
2. 02Descend until the chest is just above the floor.
3. 03Press back up against the increasing band tension.
4. 04Finish each rep at full elbow lockout without sagging the hips.

Checkpoints

• -Elbows stay within roughly 30 degrees of the torso.
• -Body moves as one rigid plank from head to heels.
• -Band tension is felt most strongly in the top half of the press.
• -Hands stay directly under the shoulders.

Common mistakes

• -Letting the hips sag or pike as fatigue builds.
• -Flaring the elbows wide, which removes the triceps bias.
• -Choosing a band so heavy that lockout reps fail immediately.
• -Letting the band slide up onto the neck.