equipment

Resistance Band

sets

3

reps

12-20

rest

45-60 sec

1. Anchor a resistance band behind you at chest height, or run it across your upper back.
2. Take one end of the band in each hand.
3. Step forward until the band is taut.
4. Set your hands at chest level with elbows bent and pointing back.
5. Stagger your feet for stability and brace your midsection.

1. Press both hands forward against the band.
2. Keep your elbows at roughly 45 degrees from your torso.
3. Continue until your arms are extended in front of your chest.
4. Squeeze your chest briefly at the end of the press.
5. Return your hands to chest level under control.

Exhale as you press forward, inhale as your hands return.

• Keep your torso upright rather than leaning into the press.
• Keep your elbows moderately tucked.
• Step further forward to increase band tension.
• Resist the band on the way back rather than letting it snap you.
• Keep your wrists straight throughout.

• Leaning forward and using bodyweight to help press.
• Letting the elbows flare straight out to the sides.
• Letting the band pull the hands back quickly.
• Anchoring the band at an unsafe or unstable point.
• Using a band so heavy the arms cannot fully extend.

From hands at chest level to arms fully extended in front. Band tension is highest at full extension.