- Wrap the band around something stable behind you and hold handles in both hands so that the bands run along the inside of the arms.
- Position yourself far enough away (either sitting or standing) so that you have tension on the bands.
- Begin the movement with the arms bent, palms facing down.
- Squeeze chest and press arms out in front of you, keeping the band stable. Do not lock the elbows.
- Repeat for 1 to 3 sets of 8 to 16 reps.
Tips
- Don't let the elbows go too far back as you bring the arms in. This could strain the shoulders, and you want to keep all the work in the chest.
- Keep the motion slow and controlled -- try not to use momentum.
- Adjust your position or loop the bands around your hands if you need more tension.
