Exercise Instructions:

  1. Secure a band to a low point under a bench.
  2. Set a bench to a 45* angle and lie down, taking an overhand-grip of the band in each hand.
  3. Set your shoulders to the correct position by squeezing your shoulder blades together.
  4. Set your midsection to the correct position by squeezing your glutes and driving your feel into the ground.
  5. Press the bands up at chest level, bringing your hands together in the mid-line of your chest at the top of the rep. As this is a chest exercise, we always want to ensure we are coming up and IN, not just up.
  6. Make adjustments to your grip position if you want to. This is one of the main benefits of bands (alongside the changing tension throughout the rep). I like to opt for a more diagonal-grip as opposed to a straight overhand-grip, it’s more comfortable and allows me to feel a better chest contraction.

Muscles Worked:

Chest, shoulders, triceps.