- 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.
- Lie on your back holding band loops with elbows resting on the floor.
- Press arms straight up until elbows extend without locking.
- Lower elbows back to floor under control, keeping tension throughout.
- 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.
- 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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