Bench Press With Hip Abduction
*Check with Your Physician Before Beginning Any Exercise Program!
How to Do It
Lie down on the bench or floor with a resistance band tied around your upper thighs, feet flat on the floor. Using a barbell or dumbbells, slowly lift the weight straight up over your chest without locking your elbows. At the same time, slowly open your knees, pressing your legs against the band. Lower the weight, stopping when your elbows are at the same level as your chest (your arms should look like a goal post) and relax your knees. Repeat for 1 to 3 sets of 12-16 repetitions, with a 20-30 second rest between sets. Use enough weight/resistance that you can ONLY complete the desired number of repetitions.
This exercise works the chest, shoulders and arms, as well as the glutes and thighs.
*Note: If you don't have dumbbells, you can use full bottles of water as resistance. If you don't have a resistance band, you can tie a towel or even a pair of pants around your thighs.
