One move
Band Chest Press
How to read ahead. Do to go one move at a time.
Anchor the band behind you at about chest height, or wrap it around the upper back. Press the handles forward until the arms are long, then return with control.
Option. Wrap the band around the back and press from a standing or kneeling stance if you have no door. No band: Wall Push-Ups. Iron pumper: a thicker band, a pause with the arms long, or a single-arm press.
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1
Anchor the band behind you at about chest height, or wrap it across the upper back so a handle sits in each hand.
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2
Stand in a slight stagger. Soft knees. Ribs down. Elbows about 45 degrees from the ribs, not flared to the ears.
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3
Press the handles forward until the arms are long. Do not lock out hard.
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4
Return with control. The band should not snap into the chest or the face.
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5
Breathe out as you press. Keep the shoulders down.
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6
Kneel, lighten the band, or switch to Wall Push-Ups if the shoulders shrug or the low back arches.