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  • Band Floor Press

    Lie on your back holding band loops with elbows resting on the floor.
    Press arms straight up until elbows extend without locking.
    Lower elbows back to floor under control, keeping tension throughout.

  • Band Press Around

    Stand with band behind you and hold loop at chest height.
    Press one arm forward and across your body in a sweeping arc.
    Squeeze chest at full extension, then return slowly and switch sides.

  • Band Single Arm Internally Rotated Chest Fly

    Stand sideways to anchor, hold band with arm slightly bent and palm turned inward.
    Bring arm across chest in a sweeping arc while keeping internal rotation.
    Squeeze chest at end range, then return slowly under control.
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