Before you press, get the anchor right — stand on the band with feet shoulder-width apart so the tension is even on both sides, and check the band isn't twisted before your first rep. A crooked anchor turns a clean press into a lopsided one. Start with your hands near your shoulders, palms forward, elbows under your wrists. Press straight overhead until your arms are fully extended without shrugging your shoulders up around your ears, then lower with control back to the start. The resistance gets harder near the top, so don't rush that last stretch of the rep.

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