Another Chest Press Exercise

This Chest Press Exercise Illustrates Extreme Versatility

Muscles Worked

Pectoralis Major

Anterior Deltoids

Biceps

Triceps

Abdominal Muscles

Buy a Resistance Band

This is definitely one of my favorites. I can hook up my resistance band in the bathroom and squeeze in a chest press exercise while I'm waiting for the shower to warm up! Or maybe you have a nice young lady or young man on his or her way over and you want to pump those muscles. This is the best way to do it! You can even do a few bicep curls, tricep extensions or even rows if you feel like it.

On to the Exercise

You can do this chest press exercise either standing, sitting (try a stability ball!), or even lying down if you have the right equipment. First, you want to anchor down the middle of the tubing in a place where it won't dislodge. For example, under a weight bench, in a door jam (if you have the door anchor attachment) or, if you're at the gym, wrap it around one of the squat rack posts (or something similar).

Now, grab both handles and, after ensuring equal length of both ends of the band, slightly lunge forward on one foot (if standing) until your pecs stretch backwards. If you're sitting, just lean forward. If you're on a weight bench, no leaning is required!

Starting with your knuckles about even with the front of your chest, slowly press forward. Do not lock your elbows at the end of the movement as this may cause irritation of your joints. Slowly return to the starting position.

Eccentric movements are the most important when dealing with most weight-bearing exercises, especially chest exercises. What I mean is, it's most important to slowly return to the starting position after maximally pressing forward. This technique creates more micro-tears in your muscle fibers, thereby allowing greater muscle gain.

More bang for your buck if you just use the right technique!! Remember, explode outward, and slowly regress. Breathe!!

Download this chest exercise to your iPod!

Step 1: Get your resistance tube and fasten it or wrap it around something to keep it stable (see video or pictures). Lunge forward to tighten as you wish.
Step 2:Explosively press forward with your hands and arms. You can vary the resistance by either leaning forward or purchasing heavy-duty bands.
Step 3: Slowly retreat back to the starting position. Remember, the eccentric motion is most important!

You can always mix and match your workouts. Like I said earlier, you can almost always do a complete body workout using only your exercise bands!

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