Best Beginner Push Day Workouts With Resistance Bands

About

Resistance bands are a versatile and effective tool for strength training, utilizing their elasticity to provide increasing resistance through the range of motion.

This workout targets beginner fitness enthusiasts with less than a year of experience, emphasizing safe and simple movements to develop proper technique.

Focusing on "push" movement patterns, these exercises engage chest, shoulders, and triceps through both compound and isolation exercises.

Individuals of all fitness levels, including those following PPL routines, can adapt these exercises to their unique needs and goals, ensuring an efficient and satisfying session.

Workout 1

Shoulders, Chest, Triceps

Workout 2

Shoulders, Chest, Triceps

Workout 3

Shoulders, Chest, Triceps

The 15 Best Beginner Push Day Exercises with Resistance Bands

Ranked By

Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

1. Handle Band Forward Raise
SETS LOGGED
221,918
Shoulders Strength
83 mScore
Shoulders
Handle Bands
The Handle Band Forward Raise is a shoulder exercise that uses a resistance band to build strength. It helps isolate the shoulder muscles and prevents using your lower body to cheat the movement.
How to do it
The Handle Band Forward Raise is a shoulder exercise that uses a resistance band to build strength. It helps isolate the shoulder muscles and prevents using your lower body to cheat the movement.
Sets, Reps, Weight
1
9reps
2
9reps
3
9reps
Full Video & Instructions
2. Handle Band Lateral Raise
SETS LOGGED
220,604
Shoulders Strength
76 mScore
Shoulders
Handle Bands
The Handle Band Lateral Raise targets the shoulder muscles, specifically the lateral deltoids, using a resistance band. This exercise increases shoulder strength and width while being easier on the joints compared to dumbbells.
How to do it
The Handle Band Lateral Raise targets the shoulder muscles, specifically the lateral deltoids, using a resistance band. This exercise increases shoulder strength and width while being easier on the joints compared to dumbbells.
Sets, Reps, Weight
1
9reps
2
9reps
3
9reps
Full Video & Instructions
3. Handle Band Pec Fly
SETS LOGGED
379,446
Chest Strength
52 mScore
Chest
Handle Bands
The Handle Band Pec Fly is a chest and shoulder exercise that helps isolate these muscles effectively. Using resistance bands allows you to control the resistance better and makes the move easier on your shoulders at the start.
How to do it
The Handle Band Pec Fly is a chest and shoulder exercise that helps isolate these muscles effectively. Using resistance bands allows you to control the resistance better and makes the move easier on your shoulders at the start.
Sets, Reps, Weight
1
8reps
2
8reps
3
8reps
Full Video & Instructions
4. Handle Band Shoulder Press
SETS LOGGED
183,818
Shoulders Strength
79 mScore
Shoulders
Handle Bands
The Handle Band Shoulder Press is a great exercise for building strength in your shoulders and arms. It uses a resistance band to offer a full range of motion while being easier on your joints than dumbbells.
How to do it
The Handle Band Shoulder Press is a great exercise for building strength in your shoulders and arms. It uses a resistance band to offer a full range of motion while being easier on your joints than dumbbells.
Sets, Reps, Weight
1
8reps
2
8reps
3
8reps
Full Video & Instructions
5. Handle Band Upright Row
SETS LOGGED
209,387
Shoulders Strength
76 mScore
Shoulders
Handle Bands
The Handle Band Upright Row targets your shoulders and upper back using a resistance band. It helps improve posture while reducing the risk of shoulder injuries compared to using a barbell.
How to do it
The Handle Band Upright Row targets your shoulders and upper back using a resistance band. It helps improve posture while reducing the risk of shoulder injuries compared to using a barbell.
Sets, Reps, Weight
1
9reps
2
9reps
3
9reps
Full Video & Instructions
6. Handle Band Tricep Extension
SETS LOGGED
462,203
Triceps Strength
69 mScore
Triceps
Handle Bands
The Handle Band Tricep Extension is a simple exercise that focuses on strengthening your triceps. Using a resistance band allows you to control the tension and gradually increase the resistance for better results in muscle development.
How to do it
The Handle Band Tricep Extension is a simple exercise that focuses on strengthening your triceps. Using a resistance band allows you to control the tension and gradually increase the resistance for better results in muscle development.
Sets, Reps, Weight
1
9reps
2
9reps
3
9reps
Full Video & Instructions
7. Mini Loop Band Overhead Fly
SETS LOGGED
213,849
Shoulders Strength
83 mScore
Shoulders
Mini Loop Bands
The Mini Loop Band Overhead Fly is a simple exercise that strengthens your shoulders and upper back. By using a mini loop band, you add resistance which helps improve muscle strength and stability while promoting shoulder health.
How to do it
The Mini Loop Band Overhead Fly is a simple exercise that strengthens your shoulders and upper back. By using a mini loop band, you add resistance which helps improve muscle strength and stability while promoting shoulder health.
Sets, Reps, Weight
1
9reps
2
9reps
3
9reps
Full Video & Instructions
8. Mini Loop Band Reverse Fly
SETS LOGGED
78,912
Shoulders Strength
85 mScore
Shoulders
Mini Loop Bands
The Mini Loop Band Reverse Fly strengthens the muscles in your upper back and shoulders. Using a mini loop band adds extra resistance, which helps build muscle and improve posture for better upper body strength.
How to do it
The Mini Loop Band Reverse Fly strengthens the muscles in your upper back and shoulders. Using a mini loop band adds extra resistance, which helps build muscle and improve posture for better upper body strength.
Sets, Reps, Weight
1
9reps
2
9reps
3
9reps
Full Video & Instructions
9. Mini Loop Band Lateral Shoulder Raise
SETS LOGGED
101,538
Shoulders Strength
88 mScore
Shoulders
Mini Loop Bands
The Mini Loop Band Lateral Shoulder Raise strengthens your shoulder muscles using a resistance band. This exercise helps improve muscle tone and stability in your shoulders.
How to do it
The Mini Loop Band Lateral Shoulder Raise strengthens your shoulder muscles using a resistance band. This exercise helps improve muscle tone and stability in your shoulders.
Sets, Reps, Weight
1
9reps
2
9reps
3
9reps
Full Video & Instructions
10. Mini Loop Band Alternating Lateral Shoulder Raise
SETS LOGGED
84,672
Shoulders Strength
89 mScore
Shoulders
Mini Loop Bands
The Mini Loop Band Alternating Lateral Shoulder Raise targets your shoulder muscles while using a resistance band for added strength. By raising one arm at a time, you also engage your core for better stability and balance.
How to do it
The Mini Loop Band Alternating Lateral Shoulder Raise targets your shoulder muscles while using a resistance band for added strength. By raising one arm at a time, you also engage your core for better stability and balance.
Sets, Reps, Weight
1
8reps
2
8reps
3
8reps
Full Video & Instructions
11. Loop Band Standing Incline Chest Press
SETS LOGGED
53,739
Chest Strength
88 mScore
Chest
Loop Bands
The Loop Band Standing Incline Chest Press targets the upper chest and shoulders while also engaging your core and legs for stability. It uses a loop band to simulate the incline press, making it a great exercise for building upper body strength at home or in the gym.
How to do it
The Loop Band Standing Incline Chest Press targets the upper chest and shoulders while also engaging your core and legs for stability. It uses a loop band to simulate the incline press, making it a great exercise for building upper body strength at home or in the gym.
Full Video & Instructions
12. Loop Band Push Up
SETS LOGGED
77,928
Chest Strength
72 mScore
Chest
Loop Bands
The Loop Band Push Up is a modified push-up that uses a resistance band for added intensity. This exercise strengthens your chest, shoulders, and triceps while also engaging your core for better stability.
How to do it
The Loop Band Push Up is a modified push-up that uses a resistance band for added intensity. This exercise strengthens your chest, shoulders, and triceps while also engaging your core for better stability.
Full Video & Instructions
13. Loop Band Seated Shoulder Press
SETS LOGGED
36,813
Shoulders Strength
94 mScore
Shoulders
Loop Bands
The Loop Band Seated Shoulder Press is a simple exercise that helps build strength in your shoulders and upper body while seated. This position allows you to focus on your deltoids with stability and is ideal for those with limited mobility in their legs.
How to do it
The Loop Band Seated Shoulder Press is a simple exercise that helps build strength in your shoulders and upper body while seated. This position allows you to focus on your deltoids with stability and is ideal for those with limited mobility in their legs.
Full Video & Instructions
14. Loop Band Face Pull
SETS LOGGED
66,411
Shoulders Strength
73 mScore
Shoulders
Loop Bands
The Loop Band Face Pull strengthens the upper back and shoulders, helping improve posture and shoulder health. Using a resistance band makes this exercise adaptable and effective for beginners.
How to do it
The Loop Band Face Pull strengthens the upper back and shoulders, helping improve posture and shoulder health. Using a resistance band makes this exercise adaptable and effective for beginners.
Full Video & Instructions
15. Loop Band Single Arm Incline Chest Press
SETS LOGGED
40,387
Chest Strength
88 mScore
Chest
Loop Bands
The Loop Band Single Arm Incline Chest Press is a strength exercise that targets your chest, shoulders, and triceps. Doing it on one side helps engage your core and balance strength between both sides. The incline position focuses more on your upper chest, and using loop bands adds adjustable resistance.
How to do it
The Loop Band Single Arm Incline Chest Press is a strength exercise that targets your chest, shoulders, and triceps. Doing it on one side helps engage your core and balance strength between both sides. The incline position focuses more on your upper chest, and using loop bands adds adjustable resistance.
Full Video & Instructions

Best Beginner Push Day Workouts With Resistance Bands

About

Workout 1

Shoulders, Chest, Triceps

Handle Band Forward Raise

Handle Band Pec Fly

Handle Band Tricep Extension

Mini Loop Band Tricep Press

Handle Band Lateral Raise

Loop Band Standing Incline Chest Press

Take the guesswork out of training.

Workout 2

Shoulders, Chest, Triceps

Handle Band Shoulder Press

Loop Band Push Up

Loop Band Single Arm Tricep Extension

Handle Band Tricep Extension

Handle Band Upright Row

Loop Band Single Arm Incline Chest Press

Workout 3

Shoulders, Chest, Triceps

Mini Loop Band Overhead Fly

Loop Band Standing Chest Press

Mini Loop Band Tricep Press

Handle Band Tricep Extension

Mini Loop Band Reverse Fly

Loop Band Standing Decline Chest Press

The 15 Best Beginner Push Day Exercises with Resistance Bands

1. Handle Band Forward Raise

How to do it

2. Handle Band Lateral Raise

How to do it

3. Handle Band Pec Fly

How to do it

4. Handle Band Shoulder Press

How to do it

5. Handle Band Upright Row

How to do it

6. Handle Band Tricep Extension

How to do it

7. Mini Loop Band Overhead Fly

How to do it

8. Mini Loop Band Reverse Fly

How to do it

9. Mini Loop Band Lateral Shoulder Raise

How to do it

10. Mini Loop Band Alternating Lateral Shoulder Raise

How to do it

11. Loop Band Standing Incline Chest Press

How to do it

12. Loop Band Push Up

How to do it

13. Loop Band Seated Shoulder Press

How to do it

14. Loop Band Face Pull

How to do it

15. Loop Band Single Arm Incline Chest Press

How to do it

Alternative Workouts

Alternative Beginner Workouts with Resistance Bands

Alternative Push Day Workouts with Resistance Bands

Alternative Beginner Push Day Workouts