In this clip, we're going to do a chest press on the bench. If you don't have access to a bench, I'll show you an option for doing it in a chair. We're going to take the band, wrap it around the base of the bench. Be really careful as you sit down. Come down nice and slow. Grab your handles firmly, extend the arms up, bring them in, and squeeze together. You're going to squeeze those pectoral muscles. This is more of a fly right here. So if this is a little too challenging for you, we can always change the hand position to decrease the intensity level. Okay, this is a little bit less challenging. This is more of a chest press. Palms are facing forward and bring your arms in. Squeeze the shoulders together, tensing up the pectoral muscles. Bring your shoulders just a little bit about bench level or slightly below, just to the point where you're not starting to arch your back. If you're starting to arch your back, your arms are coming down too far. Now if you do not have a bench, you can always use a chair for this exercise and I'm going to show you on the bench how that's going to work. You can wrap the band around, according to whatever resistance level is comfortable for you. You may not even need to wrap it all the way around, you can just take it around once depending on how strong you are. You're going to have a seat. Okay, this is the basic chest press position. Palms are down. I don't really like to have my chin all the way back, you can come a little bit forward. But if you are back, bring your chin down so your back is nice and flat. Extend the arms forward, squeeze together, and exhale as you come forward. You're not necessarily gripping too strong. You can keep your hands flat. Bring it back to ninety degrees. Keep your shoulders relaxed. Back nice and straight, and flat against the bench. Exhale as you come in and then relax back. This is something simple that you can do at home using just a chair, or if you're fortunate enough to have a bench you can use a bench as well.
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