Upper Arms Exercise · Band

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Band Close-Grip Push-Up

Close-grip push-ups with a band around the back add resistance that increases as the chest presses up, which is the opposite loading curve of a barbell bench press where the bottom is hardest. That makes it a useful complement rather than a replacement for close-grip bench work. Keep the elbows tucked close to the body to keep the emphasis on triceps rather than letting the chest take over.

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Also known as: Band Close-grip Pushup

Category

Upper Arms

Equipment

Band

Target

Triceps

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Band Close-Grip Push-Up

1. Loop a band around your upper arms, just above your elbows.
2. Get into a push-up position with your hands under your shoulders and your body forming a straight line from head to heels.
3. Bend your elbows to lower your chest toward the floor, keeping your elbows tucked close to your sides.
4. Press through your palms to straighten your arms and return to the start.
5. Continue for the prescribed repetitions while maintaining full control through both the lift and lower phases.

Technique & Form Tips

Press by straightening the elbows while controlling the movement of the upper arms. Bench presses, push-ups and dips use different support points and shoulder positions; match the setup and range to the demonstrated variation.

Common Mistakes to Avoid

• Extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.
• Using the wrong shoulder setup: Follow the specific support and shoulder movement shown. A bench-press setup does not apply unchanged to a push-up or dip.
• Using momentum: Control the descent and ascent to focus on steady movement.

How to Breathe During This Exercise

Exhale during the pushing phase and inhale during the return.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Band Close-Grip Push-Up mainly targets your Triceps, with your Chest helping support the movement, along with your Shoulders.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band · Biceps Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band · Biceps Band Side Triceps Extension Band · Triceps

More Triceps Exercises

Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell · Triceps Barbell Lying Back Of The Head Tricep Extension Barbell · Triceps

Equipment Alternatives

Don't have band? These target the same triceps with different equipment.

Bench Dip (knees Bent) Body Weight · Triceps Barbell Close-Grip Bench Press Barbell · Triceps Dumbbell Neutral Grip Bench Press Dumbbell · Triceps Exercise Ball Dip Stability Ball · Triceps

FAQ

What muscles does the Band Close-Grip Push-Up work?

The Band Close-Grip Push-Up mainly works your triceps. It also helps strengthen your chest and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Band Close-Grip Push-Up?

You do the Band Close-Grip Push-Up with a band. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Band Close-Grip Push-Up?

One mistake to watch for is extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Band Close-Grip Push-Up?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Band Close-Grip Push-Up?

The Bench Dip (knees Bent) trains your triceps with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.