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Instructions
- Anchor the resistance band across your upper back and hold the ends securely under your palms.
- Place your hands on an elevated surface slightly wider than shoulder-width apart.
- Extend your legs back to form a straight line from head to heels.
- Lower your chest toward the surface by bending your elbows while keeping your core tight.
- Push through your palms to return to the starting position against the band resistance.
Technical Tips
- Keep elbows at a 45-degree angle to your torso to reduce shoulder strain.
- Maintain a neutral spine and engage your glutes to avoid sagging hips.
- Ensure the band remains securely placed across your upper back during the movement.
Breathing Tips
- Inhale as you lower your chest toward the surface.
- Exhale forcefully as you push back up to the starting position.
Medical restrictions
- Shoulder impingement or instability
- Wrist tendonitis or carpal tunnel syndrome
- Acute or chronic elbow pain
- Recent chest surgery or injury
Description
The Banded Hands Elevated Push Up is a highly effective upper body exercise that enhances strength, muscle activation, and control. By incorporating an elevated surface and a resistance band, this variation reduces load on the shoulders while intensifying the push phase, making it ideal for intermediate trainees progressing toward full push ups. The incline positioning supports proper alignment and form, particularly for those still developing chest and triceps strength. This exercise combines the benefits of bodyweight training with added resistance, targeting the chest and triceps while also engaging the shoulders and core for stabilization. It’s an excellent choice for building upper body pushing power, improving muscular endurance, and increasing overall workout variety using minimal equipment. This movement is especially suitable for home or minimalist training routines and can serve as a transitional exercise toward more advanced push up forms. Consistent practice will lead to greater strength gains, improved posture, and functional fitness benefits that translate to daily movement and sport performance.