Band Close-Grip Push-Up

How to do band close-grip push-ups with proper form for bigger triceps

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How to perform

Place a resistance band around both upper arms, just above the elbows, and set up on the floor with your hands directly under your shoulders. Walk your feet back until your body forms a straight line from head to heels, and brace your glutes and core. Inhale as you bend your elbows and lower your chest toward the floor, keeping your elbows pinned close to your sides. Push through the palms and press back up to a full extension, feeling the band resist your elbows drifting outward the entire time. Exhale as you press up, keep the neck neutral, and finish each rep with your arms completely straight.

Muscles worked

The close grip puts the triceps on the front line of this push-up, with the band adding constant outward resistance that they must fight on the way up. The chest and shoulders assist through the pressing motion, and the core keeps the plank solid.

• Triceps
• Chest
• Shoulders

Make it easier

Do the movement with your knees down or use a lighter band. You can also perform it against a wall or bench, leaning forward at an angle that makes the pressing strength manageable.

Make it harder

Use a stronger band, pause for two seconds at the bottom, or elevate your feet on a bench. A slow three-second descent followed by an explosive press makes the triceps work much harder.

Common mistakes

Mistake: Letting the elbows flare out to the sides. Fix: Keep the elbows grazing your ribs and point them backward on the way down.

Mistake: Dropping the hips and losing the plank line. Fix: Squeeze the glutes and brace the abs before every single rep.

Mistake: Dipping the head toward the floor first. Fix: Lead with the chest and keep the neck in line with the spine.