Chest · Resistance Band
Resistance Band Kneeling Chest Press
How to do the resistance band kneeling chest press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Anchor a resistance band behind you at chest height and kneel facing away, holding a handle in each hand at chest level. Press the handles forward until your arms are extended and your chest contracts, then return under control.
- 1Your chest and triceps driving the handles forward
- 2Shoulder blades set back and down on the press
- 3A controlled stretch across the chest as you return
Common mistakes
- Locking the elbows hard at full extension
- Letting your shoulders roll forward
- Arching the lower back to push harder
Muscles worked
The resistance band kneeling chest press mainly works the mid chest, with the triceps, upper chest, lower chest, lower abs, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- Lower AbsSupport
- Front DeltsSupport
- ForearmsMinor
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
- GlutesMinor
Kovo programs the resistance band kneeling chest press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.