Resistance Band Kneeling Shoulder Press

Muscles worked

Setup

1. Place a mat on the floor and kneel on the center of the resistance band with both knees hip-width apart.
2. Grasp the handles or ends of the band with an overhand grip, bringing your hands to shoulder height.
3. Position your elbows slightly in front of your torso with your palms facing forward or slightly inward.
4. Engage your glutes and core to create a stable, upright pillar from your knees to your head.

How to do it

1. Exhale as you press the band directly overhead in a slight arc until your arms are fully extended.
2. Inhale as you slowly lower the band back to the starting position at shoulder level, resisting the pull of the band.
3. Maintain a controlled tempo, taking 2 seconds to press up and 2-3 seconds to lower down.
4. Keep your ribcage tucked and avoid arching your lower back as the resistance increases at the top.

Form checklist

• Keep your wrists stacked directly over your elbows throughout the movement.
• Avoid shrugging your shoulders; keep your shoulder blades depressed and stable.
• Maintain a neutral spine—do not lean back as you press the weight up.
• Ensure the band stays clear of your forearms to prevent friction or loss of tension.

Pro tips

• Focus on the 'scapular plane' by keeping your elbows angled about 30 degrees forward rather than flared out to the sides to protect the rotator cuff.
• At the peak of the movement, squeeze your deltoids and imagine pushing your biceps toward your ears for maximum activation.

Make it harder

• Transition to a half-kneeling position (one knee down, one foot forward) to significantly increase the anti-rotational core challenge.
• Add a three-second isometric hold at the top of each repetition to maximize time under tension.

Frequently asked

What muscles does the resistance band kneeling shoulder press work?

The resistance band kneeling shoulder press primarily targets the deltoids, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the resistance band kneeling shoulder press?

The resistance band kneeling shoulder press uses resistance band.

Is the resistance band kneeling shoulder press good for beginners?

Yes. The resistance band kneeling shoulder press is a beginner-friendly movement and a strong foundation to build on.

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