SETUP: Attach a resistance band under a flat bench. The great thing about bands is that we can rotate our grip if necessary. Take a neutral-grip position (palms facing in). Before you perform a rep, be sure to pin your shoulder blades back to maintain great posture.
REP: Brace your midsection by squeezing your glutes and driving your feet into the ground, then let the band travel out wide in an arc-like motion until your hands are level with your body (you may be able to go lower, but it’ll only put stress on the front delts rather than the pecs). Press the band back up by squeezing your pecs hard, following the same arc-like motion once again.
TIP: Keep your shoulders down the whole time. If you allow your shoulders to round on this exercise, you’re only asking for trouble.
