New twist on the classic push up

Push ups are great and we use them with the young athletes for awhile before they even get to think about pressing weight. 

After they get more efficient at performing push ups, variations can be used. 

Band Resisted Push Up Progression

What benefit does the band have above a regular push up?

The band adds primarily two improvements.  First, the band adds resistance, stretches, at the top when the athlete is at the biggest mechanical advantage (can press more with your arms nearly extended as opposed to being bent near the bottom of the push up). 


Photo From 2009′s Best Warrior Competition

Second, and extremely important (and often overlooked) is deceleration.  The band acts like a mini slingshot and “launches” the athlete (depends on the tension), towards the bottom.  In other words, the band speeds up the eccentric portion of the lift and the athlete needs to slow down that momentum before pushing back up. 

No band?  For this exercise you could use any elastic tubing or a few therabands tied together (much cheaper but flimsier)

Want to perform more push ups?  Try this variation!

- Joe Hashey, CSCS -

PS.  Not a free newsletter member yet?  Check out these cool FREE bonuses! Synergy Athletics **NEW** Newsletter Bonus Page

Double PS.  -You may have taken advantage of the 50% off sale on my buddy Zach Even – Esh’s Underground Strength System a few days ago.

Z has to extend it extra for some friends who missed out, so if you missed out or for some reason didn’t take action, you have a 2nd chance – until tonight at 11:59 pm.

Check it out here:     ===> Underground Strength  <===

Synergy Facebook Comments


  • JR

    Reply Reply September 4, 2009

    “Second, and extremely important (and often overlooked) is deceleration.”

    Great point Joe. Overspeed eccentrics are almost always neglected in programs. Great post!

  • Admin: Joe Hashey, CSCS

    Reply Reply September 4, 2009

    Thanks for always commenting! You are right on as well. Have to teach the muscles to speed up AND slow down.


Leave A Response

* Denotes Required Field