How to Do Banded Push Ups Properly

If you are looking for an improved version of the traditional push ups, you could do yourself justice by introducing the resistance banded push ups into your daily training routine.

Using the bands will make the exercise more effective and additionally lower your risk to injury or strain.

HOW TO DO BANDED PUSH UPS PROPERLY

Luckily for this exercise, there is more than one way to incorporate the bands, which makes it more exciting.

The most common version of the exercise involves a long-looped resistance band, which is secured beneath one’s palm on each side and runs over and across your back, roughly in the middle of your shoulder blades. You then proceed to do the push ups the normal way.

An alternative version is where you will use two short looped resistance bands, one for each arm. In this option, the band will pass below your palms as before. However, the loops will go around your upper arm and roughly at the bottom of your deltoids.

TIPS TO CONSIDER WHILE DOING BANDED PUSH UPS

To avoid an imbalance in the second option, it is advised that you use the same band on each arm and the same positioning. Even using one older band and one new one can bring about imbalances seeing that the new band will have more resistance compared to the old one.

Whichever method you choose, it is important to pick the right band. Consider starting with a lower resistance band than you think you need as this will help in perfecting your form before you maximize the muscle load.

Keep all the stages of the movement slow and controlled by allowing your muscles to take the strain and lower you smoothly. Do not allow the band to pull you towards the ground.

Consider working the individual muscles involved in the banded push ups first then periodically get back to the exercise to see how strength translates to push ups.

Remember to keep your body straight throughout the exercise. Your hips should be in a neutral position.

For a standard push up, your elbow should not flare to the sides. Have them at about 45 degrees angle from your body.

For this exercise, a good tempo involves a slow negative and an explosive upward motion.

If you need to increase resistance on your chest, shift your body slightly forward from the high plank position.

WHAT MUSCLES DO BANDED PUSH UPS WORK?

This exercise targets your pectorals, deltoids, triceps and serratus anterior.

While the above-mentioned muscles are the main targets of the exercise, your abdominals, spinal erectors, glutes and legs will also be working to help you in maintaining a perfect plank position. Additionally, your biceps, lats, traps and rhomboids will be activated to help in stabilizing your pushing muscles.

From the muscles worked, banded push ups can be considered to as general body exercise and inasmuch as people love bench presses more, the push ups should equally not be ignored.

The resistance band serves to add more resistance, hence more tension and stimulation of the targeted muscles.

BENEFITS OF BANDED PUSH UPS

Below are the benefits associated with banded push ups.

THEY BREAK THROUGH STANDARD PUSH- UP RESISTANCE

One disadvantage of the regular push ups is that without modification, there is a resistance cap whenever your current body weight stands.

According to experts, while in the upward position, you support about 69% of your body weight and in the down position, you are fighting against 75% of your body weight.

Unless you add on more body weight, (which is not good either), the only way to ramp up resistance is by adding more weight artificially. This is what the resistance band will help you do.

These bands can add up to 150 pounds to the traditional push up without necessarily loading a clunky weight to your back.

BANDED PUSH UPS ARE HOME FRIENDLY EXERCISES

The resistance band do not require neither space nor much money, hence making the exercise a great home performance.

After using them, you can roll them up, toss them up in a drawstring bag and hide them in your drawer.

THERE IS VARYING TENSION THROUGHOUT THE REP

Regular push ups put you at risks of injuries and strains, due to the constant weight that you are working with. On the other hand, the resistance bands have what is called variable resistance. This means that their resistance drops as you drop to the floor and increases as you rise from the floor.

Where your joints and muscles are stronger, they will work harder.

GREAT FOR YOUR HEART

Adding resistance bands to the traditional or regular push ups can slash your risk of cardiovascular diseases.

ALTERNATIVES TO BANDED PUSH UPS

DIAMOND PUSH UP

Also known as close grip push up, it involves performing push ups with your hands closer together. This exercise is good for your inner chest and triceps.

WIDE GRIP PUSH UP

This exercise will position your hands about half a foot wider than your shoulder width. With this, your elbows will flare out to the sides a bit and you will have less range of motion.

HIGH PUSH UPS

These too are done like the banded push ups. However, the only difference is the position of your hands. In this, your hands are slightly over your head rather than the shoulders as in banded push ups.

DECLINED PUSH UPS

This exercise will alter your body positioning. To do it, you will need to raise your feet on a platform and then proceed to do a push up.

COMMON MISTAKES TO AVOID WHILE DOING BANDED PUSH UPS

  • Avoid ego pushing. Consider lighter resistance bands at first and improve to heavier ones gradually.
  • Do not move your hands too far forward as this will see you using your abs and core incorrectly.
  • Avoid having your hips too low as this will reduce stability
  • Avoid pointing your elbows out as this can cause strain and eventually injuries.

TAKE AWAY

It is always advised to mix in the different alternatives to banded push ups as this will help in targeting different muscles and develop them fully.

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