How to do a Loop Band Push Up on Knees

Authored by Fitbod

About Loop Band Push Up on Knees

Sets Logged
24,269
Popularity Rank
881st
Difficulty
Beginner
Chest Strength
97 mSCORE 5th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Modifies the traditional push-up by incorporating a loop band for added resistance and performing the exercise on the knees to reduce intensity. This variation targets the chest, shoulders, triceps, and core, with the loop band increasing resistance as the arms extend, enhancing muscle activation and growth. Ideal for beginners or those rehabilitating from injury, this exercise strengthens the upper body while minimizing strain, providing a scalable challenge as strength and confidence grow.

  1. Kneel with both knees on the ground closer than shoulder-width apart.
  2. Grab one end of the band and place the loop between the index finger and thumb.
  3. Wrap the band across your body so it is positioned along your back and repeat grip position for the other hand.
  4. Place your palms on the floor directly underneath your shoulders with your arms extended.
  5. Brace your core throughout the movement and bring your torso closer to the ground while keeping elbows roughly at a 45-degree angle from the body.
  6. Maintain a rigid straight line from the shoulders to the knees.
  7. Elevate your torso by extending your arms and return to the starting position.