Reverse Band Bench Press

Reverse Band Bench Press

Main Muscles Highlight:

The essential motion guide:

1. Place a flat bench inside the barbell rack, and place the barbell bar at an appropriate height. Secure the elastic band with a grappling hook or wrap it around the top of the barbell frame. Make sure you are in the right position with the elastic band and attach the other end to the bar.

2. Lie on the flat bench with your feet tucked in at your side and arch your back. Using the bar to help support your body, lift your shoulders and contract and squeeze your shoulder blades. Push off the floor and secure the trapezius muscles to the plate. Tense and hold the position throughout. No matter how wide you hold the bar, hold it all.

3. Push the bar out without stretching your shoulders and concentrate on squeezing the bar. Drop the bar down to your chest or midsection. Barbell, wrist, elbow should always be in a straight line.

4. When the bar touches your torso, pause and push up as hard as you can. The elbow should remain in retraction at all times except when locked.