Upper Arms Exercise · Band
Band Close-Grip Push-Up
Also known as: Band Close-grip Pushup
- Category
- Upper Arms
- Equipment
- Band
- Target
- Triceps
Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.
The Band Close-Grip Push-Up is a compound upper arms movement designed to train the Triceps with direct engagement of the Shoulders.
Transverse plane horizontal adduction of the shoulder combined with elbow extension. Peak mechanical stretch occurs when pectorals are fully lengthened at chest level. Scapular retraction is vital for shoulder joint safety. Executing this with strict form maximizes muscle fiber recruitment while protecting joint structures.
Quick Exercise Facts
Target Muscle Activation
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.
How to Do the Band Close-Grip Push-Up
- Loop a band around your upper arms, just above your elbows.
- Get into a push-up position with your hands under your shoulders and your body forming a straight line from head to heels.
- Bend your elbows to lower your chest toward the floor, keeping your elbows tucked close to your sides.
- Press through your palms to straighten your arms and return to the start.
- Continue for the prescribed repetitions while maintaining full control through both the lift and lower phases.
Recommended Sets & Reps by Training Goal
70–80% 1RM · 90–120s rest
85%+ 1RM · 2–3 min rest (Calc 1RM)
50–60% 1RM · 45–60s rest
Biomechanical & Joint Load Cues
Transverse plane horizontal adduction of the shoulder combined with elbow extension. Peak mechanical stretch occurs when pectorals are fully lengthened at chest level. Scapular retraction is vital for shoulder joint safety.
Common Mechanical Mistakes & Form Errors to Avoid
- Excessive Elbow Flare (90°): Flaring the upper arms directly perpendicular to the torso pinches the supraspinatus tendon against the acromion. Tuck elbows to roughly 45–70 degrees.
- Loss of Scapular Retraction: Allowing shoulder blades to slide forward off the bench shifts mechanical tension off the pectorals onto the delicate anterior deltoids.
- Bouncing Off the Sternum: Using ribcage recoil to bounce the load bypasses the critical bottom turnaround stretch where muscle protein signaling is highest.
Proper Breathing Patterns & Core Engagement
Inhale deeply during the lowering (eccentric) phase while pinning shoulders back. Exhale forcefully through the concentric pressing phase past the friction zone.
Add the Band Close-Grip Push-Up to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Injury Modification & Joint Safety
Lifters with anterior shoulder impingement or AC joint inflammation should restrict elbow flare to 45–60 degrees or substitute with neutral-grip dumbbell presses. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Arms exercises category.
Muscles Worked
The Band Close-Grip Push-Up primarily targets the Triceps, with Chest as the primary synergist muscle group, along with the Shoulders.
More Upper Arms Exercises
Assisted Standing Triceps Extension (with Towel)
Assisted Triceps Dip (kneeling)
Band Alternating Biceps Curl
Band Concentration Curl
Band One Arm Overhead Biceps Curl
Band Side Triceps Extension
More Triceps Exercises
Barbell Close-Grip Bench Press
Barbell Decline Close Grip To Skull Press
Barbell Incline Close Grip Bench Press
Barbell Incline Reverse-Grip Press
Barbell Jm Bench Press
Barbell Lying Back Of The Head Tricep Extension
Equipment Alternatives
Don't have band? These target the same triceps with different equipment.
Bench Dip (knees Bent)
Barbell Close-Grip Bench Press
Cable Alternate Triceps Extension
Dumbbell Close Grip Press
FAQ
- What muscles does the Band Close-Grip Push-Up work?
- The Band Close-Grip Push-Up primarily targets the triceps as the primary agonist. Synergist assistance is provided by the chest along with the shoulders. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.
- What equipment do I need for the Band Close-Grip Push-Up?
- The Band Close-Grip Push-Up is performed using a band. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.
- What is the most common form mistake on the Band Close-Grip Push-Up?
- The most frequent error is excessive elbow flare (90°): Flaring the upper arms directly perpendicular to the torso pinches the supraspinatus tendon against the acromion. Tuck elbows to roughly 45–70 degrees.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.
- How many sets and reps should I perform on the Band Close-Grip Push-Up?
- For muscle hypertrophy and size, aim for 3 to 4 working sets of 8 to 12 repetitions at 70% to 80% of your 1RM with 90 to 120 seconds rest. For absolute strength development, prioritize 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes rest.
- What's a good alternative to the Band Close-Grip Push-Up?
- If you don't have access to a band, the Bench Dip (knees Bent) targets the same triceps using body weight instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.