Band Close-grip Push-up
Learn how to do the Band Close-grip Push-up with proper form and technique. This band exercise primarily targets your Triceps, with secondary emphasis on Chest, Shoulders.
How to Do the Band Close-grip Push-up
Follow these steps to perform the Band Close-grip Push-up with correct form:
- 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 Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- band
- Body Part
- upper arms
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Band Close-grip Push-up?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Band Close-grip Push-up work?
The Band Close-grip Push-up primarily targets your Triceps. Secondary muscles worked include Chest, Shoulders. This makes it an effective exercise for developing your upper arms.
What equipment do I need for the Band Close-grip Push-up?
The Band Close-grip Push-up requires band. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Band Close-grip Push-up with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Band Close-grip Push-up?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
What are the best sets and reps for the Band Close-grip Push-up?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Band Close-grip Push-up best for?
The Band Close-grip Push-up fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.
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