How to do: Bench Press - With Bands

Step-by-step instructions

1. 1Using a flat bench secure a band under the leg of the bench that is nearest to your head.
2. 2Once the band is secure, grab it by both handles and lie down on the bench.
3. 3Extend your arms so that you are holding the band handles in front of you at shoulder width.
4. 4Once 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. 5Bring down the handles slowly until your elbow forms a 90 degree angle. Keep full control at all times.
6. 6As 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. 7Repeat the movement for the prescribed amount of repetitions of your training program.

Photos & base instructions from the open-source Free Exercise DB (public domain).