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. Drive one arm up by squeezing your pecs hard. Be sure to travel up AND IN, the band should finish at the mid-line of your pecs. This achieves ADDUCTION, which is the best way to create good chest development.
  6. Alternate arms on each rep. Notice how I am holding the band at shoulder level, but not letting the arm “rest”.

Muscles Worked:

Chest, shoulders, triceps.