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  • Band Bench Press

    Lie on bench with band looped behind your back.
    Lower hands toward chest while keeping elbows at a comfortable angle.
    Press upward and squeeze chest at the top, maintaining band tension.

  • Band Press Around

    Stand with band behind you and hold loop at chest height.
    Press one arm forward and across your body in a sweeping arc.
    Squeeze chest at full extension, then return slowly and switch sides.

  • Band Single Arm Internally Rotated Chest Fly

    Stand sideways to anchor, hold band with arm slightly bent and palm turned inward.
    Bring arm across chest in a sweeping arc while keeping internal rotation.
    Squeeze chest at end range, then return slowly under control.
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