The Fitness Hack Personal Trainers Swear By to Get Better at Pushups

Pushups are one of the best bodyweight moves to master. As a beginner, you build foundational strength that sets the stage for heavy hitters like the bench press. It’s the perfect precursor because you develop the chest, shoulders, and triceps without resistance.

But let’s play with some hypotheticals. What if you’re trying to get stronger and want to be able to do more pushups? Or you can knock out sets of 15 conventional pushups and want a new challenge? The answer is the same for both scenarios: Add a resistance band.

Why It Works

Draping a resistance band across your shoulders adds downward drag, challenging the shoulders to move against greater force, netting greater gains.

“The resistance is more constant throughout the motion because you have to control it on the eccentric—or lowering—portion of the move,” says Tim Crowder, an athletic performance coach in Austin, TX, and former pro football player.

The added pull forces also challenge your core to maintain stability. For this reason, some of Crowder’s clients complain this move is harder than a bench press.

Beginners should use a lighter band with less resistance, since even a few extra pounds of pressure will feel heavy and maintaining good form is paramount. By training fewer reps with greater resistance, you’ll grow stronger so bodyweight pushups become easier. You’ll be able to do a greater number of continuous pushups.

As you get stronger, you can add resistance by pulling the band taut or swapping in a thicker one, building more strength than with bodyweight pushups alone.

How to Do a Banded Pushup

Take the end of a resistance band in each hand and drape the length over your shoulder blades. Optional: Loop around small pushup bars or flat-sided dumbbells and push off them for more control.
Come into a high plank, feet hip-width apart, hands beneath shoulders, and band under palms.
Maintaining a straight line from head to heels, lower until elbows reach 90 degrees, then press through palms to return to start.
Start with 3 sets of 5 and move up in resistance when you hit sets of 15.

How to Make It Harder

Feet-Elevated Banded Pushup

Beth Bischoff

The obvious way to make banded pushups harder is to scale up to heavier bands. Once you’ve maxed out on the bands, elevate your feet on a box. By shifting your feet off the ground, it forces your upper body to work harder against gravity to lift more of your body weight.

Common Mistakes to Avoid

Don’t level up too quickly. You want to select a band that allows you to perform the full range of motion. Start light, then progress.
Make sure the band is level across your shoulders—not too high where it’s near your traps or neck.
Don’t let your butt sag against the resistance. Maintain a straight line from head to heel.

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