Top 9 Best Resistance Band Push-Ups for Mass – Exercises for Building Mass and Strength

Resistance Band Push-Ups

Finding the best resistance band push-ups for mass doesn’t have to take forever. Although you will probably get a thousand results once you search the Internet, there’s no saying which of that info is correct and complete.

That is why we took it upon ourselves to do the research in your stead and create the best guide that will show you the top 9 resistance band push-ups you can do right away! Let’s jump right into it.


Top 9 Best Resistance Band Push-Ups for Mass

1. Bent-Over Rear Delt Flye

reverse fly

Both standing reverse flyes and band pull-aparts are excellent workouts for strengthening the muscles between your shoulder blades. However, bent-over rear delt flyes are ideal primarily because this is a greater complete-body workout when done in the hinge position.

You are concentrating on your lower back, using the appropriate hinge technique, as well as the muscles of the rhomboids and traps, in addition to exercising your rear shoulder. Perform this exercise by following the next steps:

  • When your body is nearly parallel to the floor, hinge from the hips and grab the looped band at shoulder width
  • Squeeze your shoulder blades together while taking a deep inhale and pulling the band between your belly button and sternum
  • Take a little pause, descend once again, and repeat

2. Chaos Push-Up

Chaos Push UPs

In a gym, resistance bands are among the most practical and convenient equipment. Bands may be used as a training aid to make an activity simpler or tougher in addition to being used to lift weights. It is the latter in the chaotic push-up, which involves performing push-ups in the center of a hanging band.

While executing a push-up, the instability of the resistance band activates all of your stabilizing muscles. The band will provide immediate feedback if your performance is anything less than excellent. Here’s what you should do:

  • Each spotter arm on a squat rack should be wrapped with a sturdy band. The exercise will be easier the higher up the band you are, and tougher the lower down the band you are
  • Beginning with a higher band is advisable. With your hands shoulder-width apart, tightly grab the band
  • Slowly lower yourself into a push-up by bringing your legs behind you, contracting your glutes, and engaging your core
  • Reset your good starting posture by pushing yourself up, then do it again

3. Spanish Squat

Spanish Squat

With the Spanish Squat, using a band behind your knees enables you to sit back into the squat while maintaining a vertical shin position. This makes it a wonderful alternative for individuals with knee problems or those trying to bulk up their quads because it puts more strain on the quads while relieving pressure off the knees.

This exercise, unlike the leg extension machine, is a terrific way to train your quads in a functional posture. It’s also a great squatting choice for lifters with knee problems. This is how it’s done:

  • At knee height, wrap a moderate resistance band around a squat rack
  • Walk backward until the band is snug by stepping within the band and placing it behind the knees. The band should be pushing the knees forward
  • Put the backs of your knees into the band as you stand back up from the squat, maintaining your shins and torso upright

4. Half-Kneeling Band Row

Half Kneeling Band Row

If you have lower back problems, this is a lifesaver since it improves your rowing form. You may complete the row by moving your hips and shoulders without overworking your pelvis and lower back by lowering your center of mass.

Additionally, you’ll gain more core stability and glute activation advantages from the smaller base of support. Follow these steps to perform a half-kneeling band row:

  • Get into a decent half-kneeling position with your knee over your hip and your ankle above your knee
  • Wrap the band around a chin-up bar or squat rack and hold it there with one hand. Your knee that is down should be on the same side as the hand you’re using to row
  • Keep your shoulders down and your chest up, engage your back glute, sit tall, and row your hand toward your hip
  • Return slowly to your starting position and then repeat

5. Band Thruster

Thruster band

Although they may also be done with bands, thrusters are often linked with barbells and CrossFit. It’s a great full-body workout that works both your legs and upper body together. The advantage of doing them with the band, though, is that it’s gentler on your joints, enables you to rack up more volume to bulk up, and enhances lockout strength and power. Here’s how to perform this exercise properly:

  • Get into your favorite squat position while standing on the looped band in the center of your feet
  • Grip the band on each side
  • Bring yourself into the racked position, then squat down
  • Until lockout, press the band above as you stand up from the squat
  • Repeat with the band in the racked position

6. Resistance Band Biceps Curl

Resistance Band biceps

One of the milestones for most people in the gym is performing biceps isolation exercises with curls. It is carried out using a number of instruments and from a range of body postures.

It is also gentler on the wrist, elbow, and shoulder joints to do them with bands, and the climbing resistance of the band makes it harder at the top of the action, which other tools do not offer. This is how band biceps curls are done:

  • Take an underhand hold of the band on either side and place both of your feet in the band’s center
  • Pull your shoulders back and down while standing up straight, then curl the handles up until your hands are at shoulder height
  • Repeat after pausing to gently descend

7. Band-Assisted Broad Jump

The greatest way to show off the strength and power of your lower body is via broad jumps. They are a fantastic lower body power workout that will enable you to run more quickly, leap higher, and increase your deadlift lockout strength. When you use the band to do them, it is tougher to overcome the resistance at first and simpler to land since the band’s resistance lessens the stress on your knees. Here are the steps to follow:

  • Step into a power rack with a resistance band wrapped around it, then fasten it around your front hips
  • When you start to feel the band dragging you backward, continue walking. With your chest up high and your hamstrings tensed, hinge forward
  • Then, carefully retrace your steps to the beginning position after leaping forward and landing on the balls of your feet
  • Repeat while bringing your hips back

8. Band-Resisted Push-Up

band resisted

The traditional push-up will always be in trend. However, that doesn’t mean that you can’t improve it. Although there are many bodyweight push-up variations, adding resistance to this traditional exercise is ideal.

A looped resistance band may be used to provide resistance if you want to boost the ante. At the peak of the push-up, this will get increasingly challenging due to the band’s increasing resistance. Your chest and triceps will gain strength and muscle as a result of this. Follow the next steps to do this exercise:

  • Your upper back should be wrapped in the band. Put the band’s ends tightly between your hands
  • In a plank posture, tuck your hands behind your shoulders
  • Stretch out your glutes
  • Put your hands on the ground
  • Slowly descend until your chest is only an inch or so from the ground
  • Push your hands into the ground
  • Lock your elbows in place

9. Overhead Triceps Extension

Resistance Band Tricep Extension

Similar to biceps curls, triceps extensions are carried out in a variety of body postures using a number of instruments. The band is already stretched during overhead triceps extensions, creating stress right away.

As you extend your elbows, the difficulty increases, which is excellent for building muscle and strengthening your lockout for the bench press. This is how overhead triceps extensions are done:

  • Step forward with one foot and pull the handles of the band up behind your ears, below the center of both feet
  • Extend the elbows till lockout while standing tall and maintaining them tucked in, then pause for a moment
  • Repeat the exercise for a set of reps, then slowly lower yourself to the starting position


Keep up your regular strength workout, putting a focus on hard compound lifts as necessary if you want to start seeing the results as soon as possible. Following your primary exercise, carry out three sets of six repetitions of the identical lift while wearing a band.

For instance, following deadlifts, dramatically lower the load and wrap a band around the barbell. Put yourself in the center of the band. By using banded back-off sets, these speed deadlifts will increase your volume while enhancing your pulling power.

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