Resistance-Band Kneeling Shoulder Press
Strengthen your shoulders anywhere! This kneeling press targets deltoids with a resistance band. Great for all fitness levels.
The Resistance-Band Kneeling Shoulder Press is a compound exercise that mainly works the shoulders, with help from the triceps and back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Resistance-Band Kneeling Shoulder Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid)
Secondary
Triceps (triceps brachii); Boxer Muscle (serratus anterior)
Resistance-Band Kneeling Shoulder Press Variations and Alternatives
How to do the Resistance-Band Kneeling Shoulder Press
Resistance Band Kneeling Shoulder Press
Positioning
Set Up: Kneel on the floor on a mat for comfort. Place one end of the resistance band under your knees so it’s secure.
Grip: Hold the other end of the resistance band with both hands at shoulder height, with your elbows bent and your palms facing forward.
Movement
Starting Position: Keep your core engaged and maintain a straight back. Your knees should be hip-width apart.
Press Up: Inhale, then exhale as you press the band upwards until your arms are fully extended above your head. Make sure to keep your elbows slightly bent—don’t lock them out.
Lower Down: Inhale as you slowly lower the band back to shoulder height, returning to the starting position.
Repetitions: Aim for 10-15 repetitions, maintaining control throughout each movement.
Tips for Beginners
Start with a lighter resistance band and increase resistance as you become more comfortable with the movement.
Focus on keeping your movements smooth and controlled to avoid injury.
Keep your head aligned with your spine and avoid arching your back during the press.
Resistance-Band Kneeling Shoulder Press FAQs
What muscles does the Resistance-Band Kneeling Shoulder Press work?
The Resistance-Band Kneeling Shoulder Press mainly works the shoulders, with help from the triceps and back. The main muscles are the anterior deltoid and lateral deltoid.
What equipment do you need for the Resistance-Band Kneeling Shoulder Press?
None. The Resistance-Band Kneeling Shoulder Press is a bodyweight exercise, so you can do it anywhere.
Is the Resistance-Band Kneeling Shoulder Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Resistance-Band Kneeling Shoulder Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Resistance-Band Kneeling Shoulder Press variations and alternatives?
Similar exercises include the Band Single-Arm Shoulder Press, Band Behind-Neck Shoulder Press, Band Seated Neutral-Grip Shoulder Press and Band Seated Shoulder Press.
Training calculators
Work out the numbers behind your training before your next session.