Click to download a PDF of this exercise.
Military Push Up With Bands
Area Targeted: Middle Chest, Triceps
The Military Pushup With Tube Resistance Bands is a great alternative to the Standard Push Up if you want some additional work on the Anterior Deltoid (Front Shoulder) and the Triceps. The Chest muscles will still be engaged, however there will be considerably less lengthening and shortening of the muscle during the reps.
Anchor: Not required.
Bands: No adjustment required. Wrap the band(s) around your body so that the band(s) are around your back.
Body Positioning: Lay on the floor and place your palms over the band(s), on each side, so that there is no slack. Your hands should be about 10 inches apart with fingers pointed overhead. Keep your back straight, legs straight and head straight.
Push off the floor and raise your body until your arms are straight. Return to the starting position (controlling the resistance). Repeat.
POINTS TO REMEMBER
1. Do not let your buttocks push up or sag down during the movement. Your body should be straight, like a board from your head to your feet.
2. Keep your elbows in and arms tight to your body.
Standard Push Up
Door Push Up