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Push-Up With a Resistance Band Across the Shoulders and Under the Palms

IntermediateStrengthTier T3

You hold a push-up position with a band draped across your shoulders and pinned under both palms. You lower your chest toward the floor, then press back up against the band.

Targets: Shoulder
Muscles: Pectoralis Major, Triceps

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

resistance_bands

Home Options

  • resistance band

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Place the band across your shoulders and under the palms of your hands.
  1. A woman in a push-up plank, arms straight, a resistance band across her shoulders and under both palms.

    Step 1 of 3

    Start in a plank position with your hands shoulder-width apart, band placed across your shoulders and securely under the palm of each hand, shoulders, elbows and hands aligned, spine neutral.

  2. The same woman, elbows bent, chest lowered toward the mat, the band still across her shoulders and under her palms.

    Step 2 of 3

    Bend both elbows to lower your chest toward the mat, keeping the band across your shoulders and under your palms.

  3. A woman in a push-up plank, arms straight, a resistance band across her shoulders and under both palms.

    Step 3 of 3

    Start in a plank position with your hands shoulder-width apart, band placed across your shoulders and securely under the palm of each hand, shoulders, elbows and hands aligned, spine neutral.

Breathing

  • Breathe naturally throughout both the descent and the push-away.

Safety Information

Keep the band securely pinned under both palms throughout the movement; a shifting or slipping band changes where the resistance is anchored. Maintain a neutral spine and keep the head and neck in line with the spine, not bending the neck to look up or down. Do not lock the elbows at the top of the push-away. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.