- 将弹力带环绕在中背部。带子的两端应夹在拇指与食指之间，绕在手上。
- 可根据经验水平选择跪姿或脚尖支撑完成该动作。
- 先弯曲肘部，直到上臂贴近身体侧面。然后伸直肘部，回到顶端位置。
- 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.
- 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.
