Resistance Band Push Pull Workout – Learn How To Train Anywhere!

What is a resistance band push pull workout?

Resistance bands are gaining popularity every day as an alternative way to exercise.

You can replace the whole gym with just one packet of resistance bands.

Resistance bands come in a few different styles, the two most popular are a loop resistance band and then a long rubber tube with handles on either end.

I mostly use loop bands but for no reason other than I tried them first.

So what is push-pull then?

Your body is designed to do two things from a purely functionalist point of view.

You push things and you pull things.

Just take the opening and closing of a door for example.

You pull it open and push it closed, now I know I am really generalizing here but those are the most basic functions of the body.

So a push-pull workout is centered around those two things.

The workout is broken up into pushing movements and pulling movements.

You can take this a step further and classify legs as their own separate movement.

Typically I will break up a training program for clients into push-pull legs.

But if you want you can break any movements done by the lower body into push and pull as well.

A squat for example would be a pushing movement whereas a deadlift is a pulling movement.

So a resistance band push-pull workout simply put is a workout performed with resistance bands that focuses on pushing and pulling movements.

You might alternate between pushing and pulling exercises or you could even do all your pushes and finish with all your pulls.

You can even make the whole workout supersets with opposing muscle groups.

Can You Do Push Exercises With Resistance Bands?

Not only can you do push exercises with resistance bands but you can take standard bodyweight movements and make them more difficult just by adding a resistance band.

Almost any exercise you can do with a barbell you can replicate with a resistance band.

And the set of the two movements are not too different either.

Let’s take a shoulder press for example.

I do a big portion of my training with resistance bands now.

I love the fact that I can train with them wherever I want.

They are so easy to transport and they will give you a perfect workout on their own.

But it’s not too hard to use other equipment with them.

You can do a chest press just fine by strapping the band around your back.

It’s not out of the question to tie the band around a post and do a chest press that way also.

In the same set as the chest press, you can hop down on the floor and take a push a step further.

By doing a push-up with the band around your back and held in each hand you can easily double the resistance of a regular push-up.

If you can push a weight you can almost certainly do the same thing with a band, with a bit of creativity I’m sure you can do any exercise you want with a band!

I’ve recently finished my EBook Train Wherever The F*ck You Want.

Not only will you learn all about training with resistances and how you can use them anywhere.

I will give you a sample program with a week’s worth of training.

All you need to do is click this link to get your free copy now.

How to Build Muscle With Resistance Band Push Pull Workouts

The idea of muscle building can seem intimidating to some people, but it’s easier than you might think.

Resistance bands are an easy way to exercise without leaving your home, so they’re great if you have limited space or don’t want to spend money on expensive equipment in the name of losing weight and improving your health.

Resistance bands are a cheap, effective, and portable way to work your body.

They can be used for push and pull exercises that target different muscle groups.

For resistance band push-pull workouts, a stretch band can be used for both resistance and assistance with each exercise.

These bands are available in sets of varying strengths – from light (3-15 pounds), medium (10-30 pounds), and heavy (20-45 pounds).

The best resistance band push-pull workout will focus on exercises that use lighter bands such as chest flys, bicep curls, overhead presses, and triceps extensions.

More advanced users can do push/pull workouts with heavier bands to focus on more strength training exercises such as squats or deadlifts.

Resistance band push-pull workouts make building upper body muscles like arms, shoulders, and back faster than traditional exercises because they train all these muscle groups at once by providing resistance while assisting your movement. 

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The Best Resistance Band Push Pull Exercises

Let’s say you want a workout that will help you build strength but is also fast and effective.

If so, resistance band pull exercises are your best bet.

The beauty of a resistance band is that it provides enough tension for challenging strength-building workouts without putting too much stress on your joints.

Here are our top five favorite exercises using resistance bands that can be done in no time at all!

1. Upper Body Row

Using an anchor point at about waist height, stand upright with feet together.

Bend over and grab one end of a light resistance band with both hands.

Keeping your core engaged, perform a row motion by bringing your elbows forward until they reach shoulder height.

Exhale as you perform each rep; repeat 15 times or more if needed to complete 4 sets.

For added intensity or variety, try alternating arms during each set: starting off with one arm doing 3 reps before switching to alternate arm for 3 reps—this forces each side of the body to work independently.

2. Chest Press

Start by placing one end of a resistance band around an anchor point. Stand facing away from it, holding onto both ends of the band.

Extend your arms straight out at chest level and press them backward into extension while inhaling deeply; then exhale as you bring them back toward you to return to starting position.

Try repeating 10 times per set 2–3 times per day.

Over time, move closer to the resistances band as your muscles grow stronger.

Aim for two to three sets.

3. Resistance Bicep Curls

By extending one leg out, place the resistance band underfoot.

Hold band at each end, keeping arms at sides of the torso with palms facing inward.

Slowly curl hands to touch biceps and allow the band to gently stretch across fingertips for bicep emphasis.

Holding that peak contraction for a second or two, slowly lower the band and repeat 8–10 times or more to form 2–3 sets. 

4. Resistance Low Pulley Row

Loop is a resistance band around a horizontal object at approximately eye level, such as a barbell loaded with weight plates.

Stand close to the horizontal bar and grasp each end of the resistance band with both hands.

Maintaining a slight bend in the elbow, lean forward at the torso to create slight resistance for the upper body.

Continue pulling the band toward you for low pulley row, feeling your lats contract as you exert effort throughout the entire repetition.

Inhale and exhale naturally as you hold the peak contraction for one second. Repeat 8–10 times or more to form 2–3 sets.

These resistance band push pull movements won’t give you that bulky look that many other methods do–but don’t worry, you’ll still get results. 

Resistance band training offers a whole range of advantages when it comes to building muscle quickly and effectively.

It’s possible to get yourself started with almost nothing, and you’ll soon find just how powerful resistance band training can be. 

5. Shoulder Raise

Stand up straight against an anchor point for resistance band.

Place one end of the band behind your neck, grasping the opposite end of the band in each hand.

Raise arms overhead to lift dumbbell shape overhead, concentrating force on shoulders and deltoids.

Move fluidly through the full range of motion for eight repetitions; then switch direction and proceed another eight times for a total of four sets.

How Resistance Bands Differ From Weights

Resistance bands are significantly less expensive than weights, and they’re also much easier to travel with.

Resistance bands don’t require any maintenance.

They can also be used on almost every part of your body, making them a very versatile training tool that builds muscles all over your body.

For example, you can strengthen biceps and triceps by hooking one end of a resistance band around a door frame or an exposed beam in your home.

Then place one foot in each loop and move your arms in various directions for several repetitions.

The resistance will help build strength in both parts of your upper arm.

And because resistance bands come in multiple levels of tension, you can customize each exercise depending on how much weight you want to use.

To build muscle as quickly as possible, change up your routine at least once per week.

By introducing a new challenge to your body every time you workout, it has no choice but to adapt and grow stronger—in essence becoming more fit through resistance-band work is like growing bigger muscles.

You might not see immediate results from resistance-band workouts (at least not right away), but these exercises will eventually give you a toned and fit physique if you stick with it.

Remember: If something doesn’t challenge us, we usually stop doing it!

How Resistance Bands Compliment Weight Training

Resistance bands are an excellent way to change up a weight training routine and keep things fresh.

They’re also more convenient than weights and come in a variety of sizes, so it’s easy to determine how much resistance you should be using with each band (always start with less resistance).

And, of course, they’re portable, making them ideal for anyone who wants or needs to work out at home.

Regardless of what type of exercise routine you have right now, adding resistance bands will help improve your overall strength and muscle tone.

The following is a push-pull workout that combines exercise bands with traditional free weight exercises.

Does Push Pull Really Work?

Splitting your workouts up into push and pull works really well for a few reasons.

You can train the muscle groups more often while still letting them recover

A big problem people often come across when starting a new exercise routine is they do not get results as fast as the thought or they plateau quickly.

The two biggest causes of this are not letting muscles recover enough and not training the muscle groups enough.

Sounds a bit contradictory right, let me explain.

If you want to see results you need to let your muscles rest after workouts.

If your muscles don’t have enough time to rest they won’t recover enough before their next workout.

So by alternating between push and pull days, you give the muscles a whole day to recover before you work them again.

By doing this you also give yourself a bigger window to then work for those muscle groups a few times per week.

Alternating push and pull is a really simple solution to both of these problems.

Do Resistance Bands Build Muscle?

Resistance bands are an excellent way to build muscles.

I speak about this as

I am a big believer in just how effective resistance bands are.

You can push your muscles further with bands for the simple fact that they keep tension on the muscle for longer.

When you train with resistance bands there is tension on the muscles through the full range of motion which is something that is missing from the same movements with free weights.

As great as free weights are, they tend to have a few moments throughout the movement we’re it’s easier.

A big reason why bodybuilders use cable machines a lot as well as free weights.

Resistance bands offer the same benefits as cable machines.

Cable machines are great for building muscle.

But you can’t take them with you when you go on holiday, they take up a lot of space.

And there are not many that can give you a full-body workout.

Hence why there are always 20 different cable machines at most gyms.

Not only can resistance bands build muscle, but they can also do it anywhere!

I take mine with me every time we go on holiday, even just for a few days. And even if I don’t end up using them it’s not an issue.

They don’t take up much space and they don’t weigh very much either.

To get even more muscle-building benefits from resistance bands you can slow the movement down.

By doing this you double down on the main benefit of training with them in the first place.

Resistance bands are already giving you more time under tension, so when you slow your reps down you burn your muscles out even faster and in turn push them even further.

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Are Resistance Bands Better Than Weights?

It wouldn’t be fair to say that resistance bands are better than weights, just like it would be fair to say they are opposite.

They both have their pro’s and con’s.

Obviously training with weights works and it works very well.

We’ve been training that way forever.

But where they work as well as they cost more and they take up more space.

Even progressive overload has its pros and cons with either piece of equipment.

It’s a lot easier to build up the load with dumbbells.

But you need more of them to do so.

You can easily go up one pound in weight every time you train.

But you need a lot of dumbbells over the course of a few weeks.

Progress overload is a little trickier with resistance bands but not too much so.

When you find yourself between two bands you can easily just add a second smaller band to the movement.

Or even easier still just slow the reps down.

I’ve never had trouble progressing with bands just by doing those two things. More often than not I just slow the movement.

You can also easily get a good HIIT workout with just one band!

Check out this follow-along workout I posted on youtube.