Resistance Bands

Resistance bands, just like weights and push ups provide a force for your muscles to work against. This muscle contraction stimulates muscle growth.

Resistance bands can also be one of the safest methods to increase bone strength and help prevent osteoporosis and often used for rehabilitation.

Resistance Bands Workout
Resistance Bands Workout

Resistance bands provide resistance to loads of movements, they are super compact, lightweight and perfect to travel with, perhaps the only true companion for push ups! Oh and you can use them to increase the load/weight of your push ups too.

Resistance Bands Workout
Resistance Bands Workout

Resistance Bands to Build Muscle

Doing just push ups with high reps and limited rest you really don’t need to make it harder to get results, the results will be plenty!

However, if you fancy mixing it up or building even more size (especially in your arms) then resistance bands for direct bicep work can get you some great additional gains.

I always take my resistance band with me when travelling and superset resistance band exercises with push ups for fun by the beach, yes, I’m that guy.

Push Ups with Resistance Bands

The pushup is a foundational movement pattern great for athletes or just individuals wanting to build a lean ripped body.

The push up is a closed kinematic chain movement where correct movement patterns involving the scapula and shoulder joints are allowed, this reduces the chance of injuries and also helps rehab shoulder problems.

You can read all about correct scapula and shoulder positioning in The Push Ups Program.

The Diamond Push Up Program
The Diamond Push Up Program

Resistance Band Push Up Form

Let’s take a look at the correct form for resistance band push ups.

  • Hook your thumbs through a resistance band and loop the band over your back.
  • Hold the ‘Plank Position’ with your hands below your shoulders.
  • Squeeze/engage your glutes and abs/core.
  • Maintain this ‘braced position’.
  • Lower your body until your chest almost touches the floor.
  • Pause at the bottom, and then push up, back to the starting position.
Resistance Bands Workout
Resistance Bands Workout

Resistance Bands Workout

A resistance bands workout I love is a pushup and bicep circuit. The pushup works all the muscles in the body fantastically. Throw in some additional bicep curls with resistance bands and you’ll be beach body ready within 8 weeks.

Complete the resistance band push up and bicep curls with resistance bands circuit 5 times with little to no rest if possible!


  • Resistance Band Push Ups (10 x 10)
  • Resistance Band Bicep Curls (10 x 10)
  • Diamond Push Ups (10 x 10)
  • Resistance Band Hammer Curls (10 x 10)

Resistance Bands Exercises

Resistance Bands Workout
Resistance Bands Workout

If you attach the resistance band to a non movable object, like a door! This list could run into the thousands!

  • Deadlift
  • Seated Row (super good stretch)
  • Lat Raises
  • Push Ups (duh!)
  • Bicep Curls (a must!)
  • Shoulder Press
  • Tricep Extensions


Resistance Bands can be a great addition to a calisthenics bodyweight workout, perhaps the perfect push up partner!

What’s your thoughts? Resistance Band fan? Getting some resistance bands training in?