Execution

Attach the band to the door anchor at chest height or wrap it around a sturdy post. Stand with your back to the anchor, hold both handles at chest height, elbows bent and pointing outwards.

Starting position: One foot slightly in front of the other for stability. Your body leans slightly forward (about 10 degrees), the bands are already under slight tension.

Movement: Press both handles forward simultaneously until your arms are almost fully extended. The movement resembles a standing push-up. Briefly hold the maximum contraction (when the bands are most stretched), then return controllably to the starting position.

Critical: Keep your core engaged throughout the entire movement. Do not let the bands pull you backward – control the eccentric phase (return).

Resistance Choice & Progression

Beginner: Yellow or Blue, 3 sets of 12-15 repetitions
Intermediate: Green or Black, 3-4 sets of 10-12 repetitions
Advanced: Black + Red combined or Red solo, 4 sets of 8-10 repetitions
Variations: Single-arm press, flys (arms to the side), incline press (higher anchor point)

Execution

Sit on the floor with legs extended. Loop the band around the soles of your feet (or use ankle straps for more comfort). Hold both handles with outstretched arms in front of you.

Starting position: Your back is straight (not bent!), shoulders pulled back and down. The bands are already slightly tense. Your feet are firm, knees slightly bent.

Movement: Pull the handles towards your abdomen by guiding your elbows backward. Concentrate on squeezing your shoulder blades together – as if you were pinching a pencil between them. Keep your elbows close to your body.

Hold the maximum contraction for 1-2 seconds (when the handles reach your abdomen), then slowly and controllably return to the starting position. Allow your shoulders to roll forward to utilize the full range of motion.

Avoid Common Mistakes

❌ Rounded back: Keep the spine neutral, no cat-back position
❌ Arm-dominated movement: Pull with your back, not just with your arms
❌ Swinging back and forth: Your upper body remains stable, only your arms move
✅ Correct: Think "shoulder blades together, chest out, elbows back"

Progression

Beginner: Yellow or Blue, 3 sets of 15 repetitions
Intermediate: Green or Black, 4 sets of 12 repetitions
Advanced: Red or band combination, 4 sets of 10 repetitions
Variations: Single-Arm Row, Wide-Grip Row, Face Pulls (higher pull)

Execution

Stand with both feet shoulder-width apart on the middle of the band. Hold both handles at shoulder height (as in a front squat) or above the shoulders (as in a back squat position).

Starting position: Feet shoulder-width apart, toes pointing slightly outward (approx. 15 degrees). The band is already under tension when you stand upright. Chest out, shoulders back, core engaged.

Lowering phase: Lower your body by pushing your hips back (as if sitting on a chair) and bending your knees. Go as deep as possible while keeping your heels on the ground and your back straight – ideally until your thighs are parallel to the floor or deeper.

Upward phase: Push through your heels and explosively extend your hips and knees until you are back in the starting position. The band provides maximum resistance exactly where you are strongest (at the top), optimally challenging your muscles.

Critical Form Points

✅ Knees over toes: Your knees should point in the same direction as your toes, not collapse inward
✅ Heels on the ground: If your heels lift, you're working on ankle mobility
✅ Neutral back: No bending or hyperextension of the spine
✅ Full range of motion: The deeper you go (with good form), the better the muscle activation

Resistance & Progression

Beginner: Yellow or Blue, 3 sets of 15-20 repetitions (learn the movement)
Intermediate: Green or Black, 4 sets of 12-15 repetitions
Advanced: Red or multi-band setup, 4-5 sets of 8-12 repetitions
Variations: Goblet Squat (one handle), Split Squat, Jump Squats (explosive), Bulgarian Split Squat