Banded Close Grip Push-Up
- Primary muscleTriceps
- EquipmentResistance Band
- DifficultyIntermediate
- TypeCompound · Push
Looping a band over your upper arms adds resistance that grows as you press away from the floor, so lockout stops being the easy part of the rep. Combined with the tucked-elbow hand position, that puts the hardest work exactly where the triceps finish the movement.
How to do the Banded Close Grip Push-Up
- Place a band around your upper arms, just above the elbows.
- Assume a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels.
- Bend your elbows and lower your chest towards the ground, keeping your elbows close to your sides.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Tip: Screw your hands into the floor as if turning the fingers outward to set the shoulders before each set.
Muscles worked
Primary
Triceps · Arms
The triceps finish the rep by locking the elbows, and they do more work the narrower your hands are.
Common mistakes
- Hips sagging or piked — the body should stay a straight line from head to heels; squeeze the glutes and brace the abs before each rep.
- Elbows flared to 90 degrees — flaring the arms out wide loads the shoulder joint; keep the elbows tucked to about 45 degrees from the torso.
- Cutting the bottom short — chest should come to within a fist of the floor; if that means fewer reps, do fewer reps.
- Head dropping first — the chin reaching for the floor makes it look like a rep when it is not; keep the head neutral and lead with the chest.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Push-ups work as a warm-up before bench press, as a finisher after chest work or as the main push exercise when training with no equipment. Superset them with inverted rows or a band pull-apart for balance.
Variations and alternatives
Similar exercises
Without resistance band
Frequently asked questions
What muscles does the Banded Close Grip Push-Up work?
The Banded Close Grip Push-Up primarily works the triceps. It also involves the pectorals and delts, which assist the movement and stabilise the joints.
Is the Banded Close Grip Push-Up good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Banded Close Grip Push-Up with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Banded Close Grip Push-Up?
If you cannot do the Banded Close Grip Push-Up, try the Close Grip Push-Up, the Kneeling Close Grip Push-Up or the Incline Close Grip Push-Up. Each of them trains the triceps through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Banded Close Grip Push-Up, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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