Exercise guide · Intermediate · Compound

Band Close-Grip Push-Up: How to Do It & Muscles Worked

The band close-grip push-up is a variation of the traditional push-up that uses a resistance band to increase tension and target the triceps more effectively. The close hand placement emphasizes the triceps, while the band adds extra resistance throughout the movement.

Primary muscles
Triceps
Secondary muscles
Shoulders , Chest
Equipment
Band
Level · type
Intermediate · Compound
Demonstration of the band close-grip push-up
Front view: muscles worked by the band close-grip push-up. Primary: triceps. Secondary: shoulders and chest.
Back view: muscles worked by the band close-grip push-up. Primary: triceps. Secondary: shoulders and chest.
Primary Secondary

How to do the band close-grip push-up

  1. Step 1: Place a band around your upper arms, just above the elbows.
  2. Step 2: Assume a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels.
  3. Step 3: Bend your elbows and lower your chest towards the ground, keeping your elbows close to your sides.
  4. Step 4: Push through your palms to extend your arms and return to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the band close-grip push-up by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Band Close-Grip Push-Up alternatives

More exercises that train the triceps as their main target:

More triceps exercises

See the best tricep exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.