With Bands is a great exercise to strengthen your chest and triceps. It involves loading the bar with an appropriate weight, attaching short bands to it, and anchoring them to dumbbells. The exercise begins with the lifter laying on the bench with feet flat on the ground, driving through with the hips and arching the back. The lifter then takes a medium pronated grip, and removes the bar from the rack, holding the weight above the clavicle with arms extended. The bar is then lowered by displacing the elbows forward, stopping short of touching the chest, and then returning to the starting position. This exercise is a great way to target the chest and triceps and is a unique hybrid of a bench press and skull-crusher.
To incorporate the JM Press With Bands into your workouts, follow these steps:
1. Load the bar to an appropriate weight for your training. Make sure it is a weight that challenges you but allows you to maintain proper form.
2. Attach short bands to the bar. These bands will provide additional resistance throughout the exercise. Anchor the bands to heavy dumbbells that cannot move.
3. Lie on a bench with your feet flat on the ground. Drive through with your hips to create a stable base. Arch your back and retract your shoulder blades to maintain proper posture.
4. Take a medium pronated grip on the bar, covering the rings. This grip will target both the chest and triceps effectively.
5. Remove the bar from the rack, holding the weight above your clavicle with your arms fully extended. This is your starting position.
6. Lower the bar by displacing your elbows forward. The movement should be controlled and the bar should only move vertically. This will make the exercise resemble a combination of a bench press and a skull-crusher.
7. Lower the weight until it stops just short of touching your chest. This ensures that you maintain tension in the muscles throughout the exercise.
8. Push the bar back up to the starting position by extending your arms. Focus on engaging your chest and triceps to perform the movement.
9. Repeat the exercise for the desired number of repetitions and sets.
Incorporating the JM Press With Bands into your workouts is a great