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Primary Muscle Group: This is a multiple joint exercise designed to work the muscle groups in the upper body in a forward pushing movement.
Muscle Groups Worked in This Exercise: Upper chest (upper pectorals), front of shoulders (anterior deltoid), and back of upper arms (triceps).
Preparation: Attach the resistance band to a door anchor or around a sturdy object of a suitable height, ensuring that it is positioned at shoulder height.
Breathing: Breathe out as you extend arms forward.
Execution: Position yourself, as in the standard chest press position, with the band coming from behind you, your legs in a split stance, and lean forward slightly with abdominal muscles tight. Hold the handles of the band in each hand with overhand grip and elbows bent at 90 degrees. Ensure that elbows and wrists are all elevated to shoulder height and are parallel to the floor.
Extend both arms forward until they are straight and then slowly bend arms back to the start position, stopping when you feel a slight stretch across your chest and shoulders.
Comments: To make the exercise harder, step further forward,
or make it easier by moving closer to the attachment.
Here are a few suggested alternative exercises:
Ball Band Chest PressBall Dumbbell Chest FlysBall Dumbbell Chest PressBall Dumbbell PulloverBall Incline Dumbbell FlyBall Incline Dumbbell PressBall Push UpsBand Decline Chest PressBand Incline Chest PressBench Press - BarbellBench Press - Hammer StrengthCable CrossoverCable PulloverChest Press - Hammer StrengthChest Press - MachineDecline Bench Press - BarbellDecline Dumbbell FlyDecline Dumbbell PressFlat Dumbbell FlyFlat Dumbbell PressIncline Dumbbell FlyIncline Dumbbell PressPush Ups
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