Band Close-grip Push-up
Also known as: close-grip band push-up
Band Close-grip Push-up trades complexity for elbow strength that finishes presses, and it fits late in an arms workout.
How to do Band Close-grip Push-up
- Place a band around your upper arms, just above the elbows.
- Assume a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels.
- Bend your elbows and lower your chest towards the ground, keeping your elbows close to your sides.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Band Close-grip Push-up Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Resist the snap-back instead of letting it pull you.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Step further from the anchor to raise tension.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Move up a band thickness once the top feels light.
Common Band Close-grip Push-up Mistakes
Standing so close that tension disappears at the start
Step back until the band is already taut in the starting position.
Cutting the stretch short at the bottom of the rep
Let the elbow bend fully so the long head actually gets loaded.
Skipping warm-up sets and starting at working weight
Run two light build-up sets so the first hard set is not the first rep.
Easier and Harder Than Band Close-grip Push-up
Swap Band Close-grip Push-up For
Band Close-grip Push-up — Frequently Asked Questions
How do you do the Band Close-grip Push-up?
Place a band around your upper arms, just above the elbows. Assume a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels. Bend your elbows and lower your chest towards the ground, keeping your elbows close to your sides. Use a resistance band and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Band Close-grip Push-up work?
The Band Close-grip Push-up primarily targets the triceps. It is classified as a arms exercise and is performed with a resistance band.
How many sets and reps of the Band Close-grip Push-up should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Step further from the anchor to raise tension. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Band Close-grip Push-up good for beginners?
Yes. The Band Close-grip Push-up is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Band Close-grip Push-up?
Try the Cable Rear Drive, Triceps Press or the Barbell Decline Close Grip To Skull Press. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Band Close-grip Push-up the same as the close-grip band push-up?
Yes. The Band Close-grip Push-up is also commonly called the close-grip band push-up. Different gyms and training programs label it differently, but "close-grip band push-up" refer to this same movement.
