1. Begin by anchoring a resistance band at chest height to a sturdy object such as a power rack.
2. Stand facing away from the anchor point with your feet shoulder-width apart.
3. Grab one end of the band in each hand and step forward to create tension in the band, starting with your arms bent and hands at chest level, palms down.
4. Brace your core and keep your shoulders down and back.
5. Press one arm forward until it is fully extended, keeping the other arm bent.
6. Focus on contracting the chest muscles on the pressing side as you execute the movement.
7. Pause briefly at the full extension before slowly returning to the starting position, maintaining tension in the band.
8. As you bring the extended arm back, begin to press forward with the opposite arm, alternating in a smooth and controlled manner.
9. Continue alternating arms for the desired number of repetitions on each side.
10. Ensure that your movements are controlled, especially when returning to the start position to avoid snapping back which can lead to injury.
11. After completing a set, rest for the recommended time before starting the next.
---
