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Resistance Band Push-Up on Knees
A modified push-up with a loop band across the upper back for added resistance, performed on knees to target chest, triceps, and shoulders while building foundational upper body strength and stability.
About Exercise
Equipment
Loop Bands, Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest, Triceps
Secondary Muscles
Abs, Obliques
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest
Triceps
8/10Lateral Head, Medial Head
Shoulders
7/10Anterior Delts
Abs
5/10Rectus Abdominis, Transverse Abdominis
Obliques
4/10External Obliques
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
60-90 seconds
How to Perform
Kneel on the floor with hands slightly wider than shoulders, loop a resistance band over your upper back and secure ends under palms.
- Brace core and glutes to maintain straight line from shoulders to knees.
- Inhale and bend elbows to lower chest toward floor, keeping elbows at 45 degrees.
- Lower until chest nears ground while holding body alignment.
- Exhale and press through palms to extend arms against band resistance.
- Fully extend arms without locking elbows at top.
- Repeat while sustaining core engagement.
Coaching Tips
Form Cues
- Keep body straight
- Elbows at 45 degrees
- Press through palms
- Brace core tight
- Gaze neutral ahead
Breathing
Inhale during the lowering phase and exhale forcefully as you push up, bracing core throughout.
Tempo
3-1-1
Range of Motion
Lower until chest is inches from floor; fully extend arms at top without hyperextending elbows or sagging hips.
Safety
Safety Notes
- Secure band to avoid snapping
- Avoid if acute shoulder or wrist pain
- Maintain neutral spine to prevent strain
- Choose band resistance matching strength level
Spotting
No spotter needed; perform solo with focus on form and band security.
Common Mistakes
- Arching lower back
- Flaring elbows wide
- Sagging hips
- Incomplete range
- Band slipping loose
When to Avoid
- Shoulder impingement
- Wrist injuries
- Acute back pain
Flexibility Needed
- Shoulder flexion to 90 degrees
- Wrist extension for plank
Build Up First
- Basic kneeling plank hold
- Proper push-up form awareness
Also known as
Banded Knee Push-Up, Kneeling Resistance Band Pushup, Band-Assisted Knee Push-Up
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