Bench Press - With Bands

Sequência

1. 01 · anchor

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

2. 02 · lie down

   Once the band is secure, grab it by both handles and lie down on the bench.

3. 03 · extend

   Extend your arms so that you are holding the band handles in front of you at shoulder width.

4. 04 · start

   Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.

5. 05 · lower

   Bring down the handles slowly until your elbow forms a 90 degree angle. Keep full control at all times.

6. 06 · press

   As you breathe out, bring the handles up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up.

7. 07 · repeat

   Repeat the movement for the prescribed amount of repetitions of your training program.