STANDING BAND CHEST PRESS

Anchor the band to an immobile object (or use the door attachment) at floor level and face away from the anchor. Make sure that both lengths of the band on either side are equal. Place both feet either shoulder width apart or stagger step, grab the handles of the bands, and press out in front of the chest with both arms. Bring the handles together, squeezing the pecs as you press out. Return to the start and repeat until you complete the set.

Secure the band either around an immobile object or use the door attachment at mid height (around shoulder height), face away from the anchor. Make sure that both lengths of the band on either side are equal. Place both feet either shoulder width apart or stagger step, take the bands and press out and up in front of the chest with both arms and bring the band handles together, squeezing the pecs as you press out then return to the start and repeat until you complete the setStep 2Step 3

A.K.A. Standing Incline Chest Press With Band One Arm

Securing the band either around and an immobile object or use the door attachment, face away from the door. Make sure that both lengths of the band on either side are equal. L. Place both feet either shoulder width apart or stagger step, take the bands and press one side out and up in front of your face and bring the band handle squeezing the Pec as you press out then return to the start and repeat making sure to do the same amount on each side until you complete the set.

A.K.A. Standing Incline Chest Press With Band Alternating Arms

Securing the band either around and an immobile object or use the door attachment, face away from the door. Make sure that both lengths of the band on either side are equal. L. Place both feet either shoulder width apart or stagger step, take the bands and press one side out and up in front of your face and bring the band handle squeezing the Pec as you press out then return to the start and repeat alternating each side until you complete the set.

Securing the band either around and an immobile object or use the door attachment, face away from the door. Make sure that both lengths of the band on either side are equal. Place both feet either shoulder width apart or stagger step, take the bands and press out and up in front of the chest with both arms and bring the band handles together squeezing the Pecs as you press out then return to the start and repeat until you complete the set

Secure a band either around an immobile object or use the door attachment at mid height (around shoulder height), and face away from the anchor. Make sure that both lengths of the band on either side are equal. Place your feet either shoulder width apart or staggered, grab the handles, and begin with your hands outside your ribs but inside of shoulder-width (mimicking a close-grip bench press), palms facing in. Press the handles out in front of you, bringing the handles together at the top. Focus on your triceps throughout. Squeeze the contraction at the top at full elbow extension, then slowly lower back to the start.

Instructions

Attach the band to an object above you or the top of a doorway behind you, stand with one foot in front of you keeping your back slightly arched so that you have a broad chest and the shoulders are back grab a hold of the band handles. Take the handles and press one side out over your navel squeezing the Pec (chest muscle) as you press outward, making sure to alternate each side until the set is complete.

Anchor the band to a high point (just above head level) and face away from the anchor. Make sure that both lengths of the band on either side are equal. Place your feet either shoulder width apart or staggered. Start with your arms bent and your hands just outside your shoulders. To initiate the movement, press your hands out in front of you and at a downward angle so that the handles are out in front of your lower chest (or slightly below that) in the arms-extended position. At this finish point, your hands should be together. Squeeze your pecs hard for a count here, then return to the start position.

A.K.A. Standing Band Chest Press (high attachment)

Standing with feet staggered, press both arms together squeezing the pecs together below the bust line, and return slowly without Hyper extending.

Anchor the band to an immobile object (or use the door attachment) at a high point and face away from the anchor. Make sure that both lengths of the band on either side are equal. Place both feet either shoulder width apart or stagger step, grab the handles of the bands, and press out in front of the chest with both arms. Bring the handles together, squeezing the pecs as you press out. Return to the start and repeat until you complete the set.

Securing the band either around and an immobile object or use the door attachment, face away from the door. Make sure that both lengths of the band on either side are equal. Place both feet either shoulder width apart or stagger step, take the band and press out in front of the chest with one arm and bring the band handle out squeezing the Pec as you press out then return to the start and repeat making sure to do the same amount on the other side until you complete the set.

Securing the band either around and an immobile object or use the door attachment, face away from the door. Make sure that both lengths of the band on either side are equal. Place both feet either shoulder width apart or stagger step, take the band and press out in front of the chest with one arm and bring the band handle out squeezing the Pec as you press out then return to the start and repeat alternating sides until you complete the set.

Instructions

Anchor the band to an immobile object (or use the door attachment) at floor level and face away from the anchor. Make sure that both lengths of the band on either side are equal and place your feet either shoulder width apart or stagger step. Grab the handles of the bands, turn your palms up to they face the ceiling (and maintain this reverse grip throughout) and press out in front of the chest with both arms. Bring the handles together, squeezing the pecs as you press out. Return to the start and repeat until you complete the set.

A.K.A. Band Standing Neutral-Grip Press

Anchor the band to an immobile object (or use the door attachment) at around head level and face away from the anchor. Make sure that both lengths of the band on either side are equal. Place both feet either shoulder width apart or stagger step, grab the handles of the bands with a neutral grip (palms facing each other), and press out in front of the chest with both arms, maintaining the neutral grip. Bring the handles together, squeezing the pecs as you press out. Return to the start and repeat until you complete the set.