This one gets harder the further you press, which is the opposite of a bench press where the sticking point is usually near your chest. Anchor the band behind you at chest height, or loop it around something sturdy, and hold one end in each hand. Step forward until you feel tension even with your arms bent at your chest. Press both hands forward and together until your arms are extended, resisting the band's pull rather than letting it snap your arms back on the way in. Keep your chest up and shoulders down, away from your ears, throughout. Take a bigger step forward to increase the tension once the current setup feels easy.

PLANS THAT USE IT 8

Band Push / Pull / Legs — Strength (V1)3× / week · beginner

Band Upper / Lower — Balanced (V1)2× / week · beginner

Band Upper / Lower — Density (V2)2× / week · intermediate

Band Full Body — Classic (V1)2× / week · beginner

Band Full Body — Functional (V2)2× / week · intermediate

Band Bro Split — Classic (V1)4× / week · beginner

Band Bro Split — Endurance (V2)4× / week · intermediate

Band Push / Pull / Legs — Endurance (V2)3× / week · intermediate