Dumbbell Resistance Band Chest Press on Ball With Partner and Varying Positions

How to Do

How to Do Dumbbell Resistance Band Chest Press on Ball With Partner and Varying Positions

The dumbbell resistance band chest press on the ball with a partner and varying positions should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.

If any pain is experienced, immediately stop the dumbbell resistance band chest press on the ball with a partner and varying positions.

Beginning

Beginning Resistance Band Chest Press

1. In a plank posture, start on your stomach with the band across your back and secure under your hands. You can either maintain your knees off the ground and support yourself with your toes for more difficulty, or lower your knees for less difficulty.

2. Maintain a straight line across your body and avoid sagging your lower back by bending your elbows to lower your chest toward the floor.

3. Then, with your elbows extended, press up. Hold the position for 1 second.

4. For one set, do 8–10 repetitions.

Movement

Resistance Band Chest Press Movement

1. Lay back on a stability ball so that it rests on your shoulders and neck.

2. Engage your abs to help keep your body straight while bending at the knees so your feet rest flat on the ground.

3. You will be performing a dumbbell press while your partner holds a bungee attached to the dumbbells to increase resistance at various positions.

4. Start off while holding the dumbbells straight up in front of you so that your knuckles face the ceiling and your palms face away.

5. Slowly bring the dumbbells down and bend at the elbows so that they eventually make 90 degree angles.

6. At the bottom of the press, the back of the arms should be in a straight line, parallel to the ground, with your palms both still facing away.

7. Press back up from this position to the starting point, and repeat.

Benefits

Resistance Band Chest Press Benefits

The resistance band floor press is an excellent workout for isolating the chest and triceps while reducing shoulder stress. This limited-range-of-motion pushing exercise is particularly useful for reinforcing adequate back tension and scapular retraction for push-ups and bench presses.