Bench Press – With Bands

in Chest Exercise

Main Muscle Worked: Chest

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Bench Press – With Bands - Exercise Guide

Step 1

Secure a band under the leg of the flat bench that is nearest to your head.

Step 2

Hold the handles of the band in each hand and lie down on the flat bench. Have your feet stay flat on the ground, arch your back, and retract your shoulder blades.

Step 3

While holding the band handles, extend your arms to your front. Continue until your arms are fully extended. Your arms should be shoulder-width away from each other.

Step 4

Rotate your wrists forward so that your palms are facing away from you. This is your starting position.

Step 5

Lower the handles to your sides until your forearms and upper arms are perpendicular with each other. Inhale as you do this.

Step 6

Pause for a moment then extend your arms to your front until you’re back to your starting position.

Step 7

Once at the top, squeeze your chest and hold it for a second. After that, proceed with your next repetition.

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