TORQ UK Fitness Consultancy

Purpose: This exercise strengthens, tightens and tones the muscles of the upper chest, shoulders and arms. Strengthening this area helps to provide greater control of and power of all pushing movements.

Muscles Used: Upper Pectorals (chest), anterior and medial Deltoids (front/middle of shoulders) and Triceps (back of arms).

Start Position: Wrap the exercise band around your back and under your armpits. Pass the band through each hand and grip tightly, orientating your palms to the floor. Push your elbows back and down, pull your shoulder blades together and then draw in the slack from the band (It may help to mark the band with a pen for future use). Your forearms should be parallel to each other, but pointing at a 45 degree upward angle. Your wrists should be straight and in line with the centre of the chest. Your back should be straight and your knees slightly bent (softened).

The Movement: Slowly press forwards and upwards, stretching the band as you do so. Keep your back straight and maintain a similar hand-span throughout the motion.

Finish Position: Your arms should be fully extended, but not hyper-extended with hands finishing just ahead and above your head. Hold this position for 1 or 2 seconds.

Return to Start Position: Slowly retrace the movement, allowing the band to spring back to its original length.

Additional Information: Always re-evaluate your start/finish position, ensuring that the wrists remain in line with the centre of the chest and that the forearms are parallel. To increase the resistance/weight, either select a thicker resistance band or take up more slack on your existing band.

Do you want to buy some exercise bands? TORQ resistance bands are available in a variety of resistance strengths from the TORQ shop.

© Matt Hart. TORQ 2004