Band Bench Press

1. To set up: Loop a resistance band under the bench you will be lying on, ensuring the band lays flat and even beneath it.

2. Lie down: Lie down on the bench with your back flat, knees bent, and feet planted on the ground.

3. Start position: Grip the ends of the resistance band with both hands and start with your arms extended straight above you. This is your starting position.

4. Movement: Slowly lower your arms by bending your elbows, bringing your hands down to the sides of your chest. The band should stretch as you bring your hands down.

5. Pause: Pause for a moment at the bottom of your motion to maintain tension on the chest muscles.

6. Return: Push your hands back up to the starting position, extending your arms and squeezing your chest muscles as you perform this part of the exercise.

7. Repeat: Repeat this movement for the desired number of repetitions and sets.

Best Practices: Be sure to maintain control throughout the exercise, focusing on a full range of motion without letting the band snap back—or your elbows to flare excessively—thus keeping the tension on your chest muscles throughout each repetition. Adjust the resistance of the band as needed to match your fitness level. Always perform the exercise with proper form to prevent injury.

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