Archer Pull to Chest Press
Follow these steps
- Grab one end of the band with your hand – make sure that you have it firmly in your hand and straighten the arm in front of you
- With your other hand grab the band quite close to the hand that is holding the band – you want to have minimal slack to no slack in the starting position
- Archer Pull: Pull the band backwards until you can’t move your elbow further back and hold here
- Chest Press: Bend the elbow of the front arm and bring your hand towards the chest
- Chest Press: Press forward until your arm is fully extended
- Archer Pull: Return your rear hand slowly to the starting position (resist against the pull of the band)
- Repeat for reps (Don’t forget the other side!)
No tension in the band means no resistance and this means that your muscles are not working. We don’t want that. To avoid this mistake grab the band closer towards your feet and make sure there is no slack in the band in the starting position.
Don’t round your back! This will put a lot of stress on your spine and can lead to unnecessary injuries. The same goes for your shoulders. Stick your chest out and rotate your shoulders back.
Adjust the resistance
This is the simplest and fastest way to adjust the resistance of a band. Wrapping it around your hand will shorten the band and therefore increase the resistance you will have to work against.
You did get yourself a set of resistance bands right? Having a set enables you to combine bands to get the right resistance. What I like to do is adding the lightest band to the exercise once I feel it gets easier to get my reps in.