The band close grip pushup is a variation of the traditional pushup that uses a resistance band to increase tension and target the tricep more effectively. The close hand placement emphasizes the tricep, while the band adds extra resistance throughout the movement.
Also Works
ChestShoulders
How to Perform
1
Place a band around your upper arms, just above the elbows.
2
Assume a pushup position with your hands directly under your shoulders and your body in a straight line from head to heels.
3
Bend your elbows and lower your chest towards the ground, keeping your elbows close to your sides.
4
Push through your palms to extend your arms and return to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Place your hands directly under your shoulders or even closer together to maximize tricep activation.
•Keep the band taut across your upper back to add resistance at the top of the Pushup where you are strongest.
•Lower your chest all the way to the floor and press up explosively against the band resistance.
Common Mistakes
•Letting the band slip off the upper back mid-set, which removes the added resistance.
•Flaring the elbows out wide, which shifts the emphasis from triceps to chest.
•Sagging the hips, which reduces core engagement and puts stress on the lower back.