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Primary Muscle Group: This is a multiple joint exercise designed to work the muscle groups in the upper body.
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 below 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 both forearms and wrists are elevated at a 40-degree angle to your shoulders and parallel to the angle of the band.
Extend both arms forward and up maintaining the 40-degree angle and until arms are straight. Slowly bend arms back to the start position, 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 Chest PressBand Decline 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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