Bench Press - Reverse Band
Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght
Beginner Chest Triceps Anterior Delts Strength Power Rack Band Flat Bench Push Compound Gym
Purpose: This exercise increases strength and strength speed, and produces greater functional strength for pressing movements.
Benefits: A barbell allows someone to lift heavier weights and thus build more strength quicker.
Lie on a supine (flat) bench positioned in a power rack. Your feet are flat on the floor. The resistance bands (of equal tension) are hocked to the bottom at each side of the power rack. Grasp the handles with a reverse grip. Your elbows should be out to the sides of your body. This is your starting position. Straighten your elbows while pushing the handles so that your arms are extended. Exhale during this movement. At the end of this movement, squeeze your pecs and hunch the shoulders forward to work the Pectoralis Minor muscle. Slowly return the handles to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.
The chest is composed of the Pectoralis Major and the Pectoralis Minor. The Pec Major attaches to the upper arm and pulls the upper arm across the chest. The Pec Minor lies mostly underneath the Pec Major and draws the shoulder blade down and forward.
Step 1
Lie on a flat bench in a power rack. Grasp resistance band handles in a reverse grip.
Lie on a supine (flat) bench positioned in a power rack. Your feet are flat on the floor. The resistance bands (of equal tension) are hocked to the bottom at each side of the power rack. Grasp the handles with a reverse grip. Your elbows should be out to the sides of your body. This is your starting position.
Step 2
Straighten your elbows while pushing the handles and extending the arms.
Straighten your elbows while pushing the handles so that your arms are extended. Exhale during this movement. At the end of this movement, squeeze your pecs and hunch the shoulders forward to work the Pectoralis Minor muscle.
Step 3
Slowly return the handles to the starting position.
Slowly return the handles to the starting position. Inhale during this movement. Lie on a supine (flat) bench positioned in a power rack. Your feet are flat on the floor. The resistance bands (of equal tension) are hocked to the bottom at each side of the power rack. Grasp the handles with a reverse grip. Your elbows should be out to the sides of your body.