1. Start Position Exhale as you slowly bring your arms inward, keeping a slight bend in your elbows.
2. Middle Position As you bring your arms inward, concentrate on keeping your forearms parallel to the floor and your elbows aligned with your sternum.
3. End Position Continue to bring your arms inward, keeping a slight bend in your elbows, until your hands meet. Hold for 1/2 a second, squeezing your chest.
4. Return to Middle Inhale as you return to starting position.
5. Return to Start Hold for 1/2 a second. Feel the stretch in your chest. Repeat the movement for the recommended number of repetitions. Note: Be sure that the band height remains aligned with your middle of your chest. If it moves,stop and reposition it before continuing.

Start at this Position:

• Select a resist-a-band of your desired resistance.
• Position the band evenly behind a fixed position (e.g. equipment frame, pole, etc). Holding one handle in each hand, align the band with the middle of your chest.
• Stand with your back to the equipment. Bring one foot forward for balance, keeping a slight bend in both knees.
• Bring your arms to your sides. Using a vertical grip, align your arms with your sternum, keeping them parallel to the floor. Do not bend your wrists.
• Make sure that you feel slight but sufficient resistance on the band. If you need more resistance, then step farther away from the equipment.
• Keep your back straight, head aligned with your spine, and knees slightly bent.

1. Throughout the entire range of motion:

   • Keep your back straight and your head aligned with your spine.
   • Keep a slight bend in your knees.
   • Keep your forearms parallel to the floor.
   • Keep a slight bend in your elbows.
   • Do not bend your wrists.

2. At start position, thrust your chest slightly to prevent shoulder fatigue.

3. Be sure that you have selected a resist-a-band with sufficient resistance.