1. 1

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

2. 2

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

3. 3

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

4. 4

   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. 5

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

6. 6

   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. 7

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

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.