Bench presses are one of the most important basic exercises for the upper body, training the chest muscles. For this variation, a long Theraband is used as resistance and can also be done without a flat bench.
Exercise
Floor Press
On the ground
Type: Unilateral
Rest: 150s
Equipment: Fitnessband lang
Tutorial
1
Lie on your back on the floor and bend your legs. Position the Theraband so that it is clamped between your upper back and the floor. Grasp the ends of the band with your hands.
2
Spread your arms out so that there is a 45° angle between your upper arms and upper body. Your forearms should be perpendicular to the floor (elbows pointing down, hands towards the ceiling). Your elbows are resting on the floor. Point your palms forward.
3
Press the band upwards with force and control. Stretch almost, but not completely, to protect the elbow joints. Exhale as you do this
4
Lower the band in a controlled manner until your elbows briefly touch the floor again. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Make sure that you keep your chest slightly out and your shoulders slightly back throughout the exercise. This will help you engage your chest muscles better. Also try to consciously engage your chest muscles and push less out of your arms. Make sure that your wrists are not bent and are in line with your forearm.
Make sure you choose the right band for you (resistance, length).
Note: You can use the grip width to regulate the resistance of the band. If you make the band shorter, the resistance will be higher and the exercise will be harder. Long bands can also be folded in the middle to halve their length and increase the resistance.
Muscle groups
Primary
Chest
Secondary
Triceps
Shoulder (front)
Tertiary
—
Equipment
Resistance band long
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