How to do the Band Close-grip Push-up
Band Close-grip Push-up is a beginner multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using band, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Band Close-grip Push-up demonstration · © GymiaFit
Band Close-grip Push-up at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Band
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Band Close-grip Push-up step by step
- 1Place a band around your upper arms, just above the elbows.
- 2Assume a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels.
- 3Bend your elbows and lower your chest towards the ground, keeping your elbows close to your sides.
- 4Push through your palms to extend your arms and return to the starting position.
- 5Repeat for the desired number of repetitions.
Band Close-grip Push-up — questions
What muscles does the Band Close-grip Push-up work?
The Band Close-grip Push-up primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Band Close-grip Push-up?
You need band. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Band Close-grip Push-up suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Band Close-grip Push-up?
Band Side Triceps Extension, Assisted Triceps Dip (kneeling), Exercise Ball Dip train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Band Close-grip Push-up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.