Bench press with resistance band

Lie down on the bench with the resistance band under it. Bend your arms in front of you as shown in the figure so that the handles of the expander are shoulder-width apart. As you raise your arms, rotate your wrists so that your palms are facing away from you. This will be your starting position. Slowly lower your arms down until your elbows form a 90° angle. Watch the movement of your hands. As you exhale, return your arms up using the pectoral muscles. Lock your hands in this position, tighten your chest, after a second pause, slowly start moving down. Hint: going down should take twice as long as going up. Perform the required number of repetitions according to your training program. Exercise Variations: You can use a block rack, dumbbells, or a barbell to perform this exercise.