CHEST PRESS • Sit tall and wrap the band behind your back, coming underneath the arms • Hold band in each hand with palms facing DOWN, hands below
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Equipment Needed: 1 resistance band, 1 exercise mat (optional) Rational: Using resistance bands is a great way to build strength Resistance bands add an
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Resistance band Strength Levels Resistance band training works the muscle through both the concentric and the eccentric parts an exercise The Loop Band
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Stand with your feet shoulder-width apart, band securely under one foot and grip with both hands Begin exercise in the lower squat position Straighten arms with
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CHEST PRESS • Sit tall and wrap the band behind your back, coming underneath the arms • Hold band in each hand with palms facing DOWN, hands below
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Good-quality exercise bands exert continuous resistance against your targeted muscles, which should lead to a wider distribution of microscopic muscle tears that
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exercise band strength training Start by doing 5-8 repetitions of each exercise, 2-3 times week on non-consecutive days. Gradually increase the number of repetitions building up to 10-15 repeti tions of each exercise 2-3 times week.
Chest Press
the arms the shoulders a slight bend in the elbow as you extend your arms s eated s houlder Press of the chair, or your feet with palms facing forward and elbows pointing down elbows external rotationSit or stand tall
they are straight forward seated row arm extension or above straight at elbows arm Curls both feet seated leg P ress Chair s quat you want more resistance) without touching it needed s ide l ateral r aise resistance) and hold the other end in one hand stretching exercises wall Chest stretChshoulder rollsSit or stand tall
shoulder stret C hSit or stand tall
Move one arm across body
at low chest heightTake other arm and gently hug the arm on your chest into your bodyFigure 4Sit tall in a chair with hips
angleCross one leg over the other
forwardModification: allow bottom leg to remain straight at the knee and cross stretching leg onto shin
on a wall at shoulder height or lower, with fingers pointing behind you palm on the wall, turn your body away from the wall until you feel a stretch in your chest under your shoulders