How to do a Loop Band Push Up on Knees
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Loop Band Push Up on Knees
Instructions for Proper Form
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.
- Kneel with both knees on the ground closer than shoulder-width apart.
- Grab one end of the band and place the loop between the index finger and thumb.
- Wrap the band across your body so it is positioned along your back and repeat grip position for the other hand.
- Place your palms on the floor directly underneath your shoulders with your arms extended.
- 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.
- Maintain a rigid straight line from the shoulders to the knees.
- Elevate your torso by extending your arms and return to the starting position.
Alternatives & Variations to Loop Band Push Up on Knees
1. Push Up on Knees
83.4 mSCORESWAPPED 302 TIMESPush Up on Knees is a beginner-friendly variation of the standard Push Up. This compound, bodyweight exercise primarily targets the chest, shoulders, and triceps. By performing the exercise on your knees, you reduce the overall resistance, making it easier to execute. This is a great exercise for building the foundational strength needed to progress to full Push Ups.
2. Loop Band Push Up
32.8 mSCORESWAPPED 70 TIMESThis enhanced push-up variation introduces resistance via a loop band to increase the intensity of the classic bodyweight exercise. Placing the band across the back and under the hands, it adds tension during the push-up motion, amplifying the work required by the chest, shoulders, and triceps. This variation not only strengthens these muscle groups more effectively but also encourages core engagement and stability throughout the movement.
3. Dumbbell Floor Press
73.8 mSCORESWAPPED 59 TIMESThe Dumbbell Floor Press targets the chest, triceps, and shoulders, offering a safer alternative to the bench press by limiting the range of motion. This exercise is effective for strengthening the upper body, with a focus on the lockout portion of the press, enhancing tricep strength and reducing shoulder strain. Ideal for those with limited equipment or seeking to minimize shoulder stress while still engaging the chest and arms.
4. Hand Release Push Up
93.3 mSCORESWAPPED 56 TIMESHand Release Push Up is a variation on the standard push up. While the movement itself is nearly identical to a standard push up, by lifting your hands off the ground, you ensure that you’re moving through your full range of motion on each repetition.
5. Push Up
94.5 mSCORESWAPPED 56 TIMESPush Ups may be the most recognizable exercises out there. It’s one of the best bodyweight exercises you can do, and is a great way to develop functional strength in your upper body for pushing movements. It’s fantastic for beginners, or anyone with limited equipment, while still being a great addition for even the most seasoned lifters.
- Intermediate
- Chest
6. Loop Band Standing Incline Chest Press
61.4 mSCORESWAPPED 51 TIMESFocusing on the upper chest and front shoulders, this variation uses a loop band to replicate the incline press. The standing position engages the core and lower body for stability, offering a comprehensive upper body workout that enhances muscle tone and strength. The loop band's adjustable tension allows for a controlled and effective workout, suitable for home or gym settings.
7. Loop Band Single Arm Fly
25.4 mSCORESWAPPED 46 TIMESThis exercise targets the chest and shoulder muscles, emphasizing unilateral movement to improve muscle balance and joint stability. The loop band adds tension throughout the motion, enhancing the activation of the pectoral muscles and providing a unique challenge compared to traditional weightlifting. It's effective for sculpting the chest, improving posture, and can be easily adjusted for all fitness levels.
8. Loop Band Standing Chest Press
22.3 mSCORESWAPPED 42 TIMESSimulating the bench press motion, this standing variation targets the chest, shoulders, and triceps. The loop band provides progressive resistance, allowing for a full range of motion and increased muscle activation. This exercise offers the benefits of pressing movements without the need for heavy equipment, making it accessible and versatile for home workouts.
9. Chest Expansion
11.7 mSCORESWAPPED 37 TIMESChest Expansion is an isolation exercise primarily targeting the chest and shoulders. The exercise usually involves holding a resistance band or cable and pulling it apart in front of the chest. This movement helps improve shoulder mobility and posture by working on the chest and upper back muscles. It’s a great exercise for adding variety to your chest workout and enhancing muscle activation.
10. Handle Band Pec Fly
44.6 mSCORESWAPPED 37 TIMESSimilar to other Fly variations, this isolation exercise primarily targets your chest and shoulders. The use of handle bands allows for more precise control over the angle of your resistance, as well as increases resistance as you progress through your range of motion. The lessened resistance at the start of the movement means you’ll place less tension on your shoulders.