One foot in front of the other helps stability. This simulates a chest fly like those done with dumbbells or a seated chest fly machine. SA Row (Staggered Stance) ISO Internal Rotation Shoulder. Thera-Band Tubing Seated Row. Tummy Twists Leg Exercises 12. Grasp both ends of band with elbows bent and palms facing inward. X 3 sets. Pull the band down and across your body, bringing your hand to the opposite hip. Thera-Band Tubing Seated Row. Inhale. Thera-Band Tubing Chest Press. c) Keep your elbows at your side and comfortably bent. Anchor the tube band on a cable column or sturdy support at chest height. From fitness news to workout tips to the latest in preventive exercises, the Theraband blog is the place to dive into a healthy and inspiring lifestyle. Standing Chest Press. Seated Front Shoulder Raises 3. Session 3. You can choose to do this exercise with an open grip or closed grip.Keeping your hands at chest level begin pushing hands straight forwad until they are fully extended in front of you at chest level.Hold briefly and then return to starting position. Push band forward, extending your elbows to shoulder level. Sit or stand and put the resistance band behind your back and hold each end of it. Using the band’s resistance, push your hands together and touch both ends of the band together. But don't let their simplicity fool you. Standing Theraband Chest Press - this exercises helps improve chest muscle and respiratory muscle strength to help with breathing. The Bench Press strengthens the front part of the shoulder and triceps. Keep your back straight and your abdominals tight. Hold and slowly return. Wrap the band around your shoulder blades and bring the ends underneath your arms. Sit on a chair with your back straight. If you experience any pain or difficulty with any exercises, stop and consult your healthcare provider. Hold and slowly return. For the best experience on our site, be sure to turn on Javascript in your browser. Exercise #3: Isometric Hand Press. There are two muscles that make up the pectoralis. Loading... Autoplay When autoplay is enabled, a … 1 2 FRONT REAR 7. Instructions: Begin with one end of the band or tubing securely attached behind you at shoulder level. Make sure the object you choose is a stable and attached to the ground and/or the ceiling. Keep your head and trunk upright. The band allows you to stretch, tone and conditions all of the major muscle groups. Author(s): Murphy, Mikw. Grab each end of the resistance band with your left and right hand. Tip: For greater or lesser resistance move hands to the next closer or further easy grip loop respectively. You don’t need a gym to boost your chest game. Crunch your abs with our ab and core trainers, get stronger with our strength training tools, throw some jabs with our boxing gear and more. Modified Planks 11. This exercise is a great starting point for building the strength necessary to do pushups. It is best to breathe out with the tension and breathe in when the band is released. Instructions: Wrap the middle of the tubing behind you at shoulder level. Grasp the handles at shoulder-level and push forward, extending your elbows. Week 3. Performance Health. Modified Push-Ups 5. Reps and sets: 3 sets of 10. Stand perpendicular to the door with your feet about shoulder-width apart. Instructions: Place each hand in a loop at the ends of the CLX. Anchor the tube band on a cable column or sturdy support at chest height. 1. Note: *wrap or tie theraband around a pole or sturdy object* 2. Hold one end of band in each hand, arms straight out in front of you at shoulder height. Press both hands forwards until the arms are straight (but do not lock your elbows). All rights reserved. Please fill out the form below with your question and we will reply as promptly as possible. Unauthorized use is strictly prohibited. X 3 sets. Skip to the beginning of the images gallery. 4 Pallof Press Variations. Provides both positive and negative force on muscles and joints. Skip to content. Bend knees slightly & engage core; keep back straight. Secure the middle of the tubing to a door or sturdy object. Alternate Chest Presses Secure the middle of the tubing to a door or sturdy object. 1157579. Begin with one end of the band secured above shoulder level. Place a resistance band unerneath your shoulders and hold both handles, with your upper arms in contact with the floor. 4. COVID-19; Donate; Search Content Search Content. Slowly return to starting position. READ MORE. Slowly come back to your starting position. Category People & Blogs; Show more Show less. c) Keep your elbows at your side and comfortably bent. TIP: Avoid arching your back. Contact Us. To set your shoulders in the right position, draw your shoulders up 2cm, then back 2cm and then down 2cm. Sit-to-Stands 13. Unauthorized use is strictly prohibited. Standing chest press with resistance bands work out the same muscle groups as the pushup. 12) Chest Press – a) Hold one end of the band in each hand. Keep healthy and fit with BIG W's range of exercise machines and fitness equipment. JavaScript seems to be disabled in your browser. For the best experience on our site, be sure to turn on Javascript in your browser. Squeeze your shoulder blades together as you pull your hands back to your chest. • With a closed hand grip at chest level begin pushing the CLX with straight wrists forward until your arms are fully extended in front of you at chest level. Hold & slowly return. Comment. Db chest press 12. chest. A similar exercise that works the same major muscles is the bench press. Standing tricep DB extension 12. Note: *wrap or tie theraband around a pole or sturdy object* 3. It can be done seated or standing. Grasp the handles at shoulder-level and push forward, extending your elbows. © 2021 Performance Health. Thera-Band Shoulder & Chest Exercises Level 1 Created By: The Academy. Instructions. Knee-to-Chest 8. Pull elbows back, then extend. Inhale, bend your right knee and slowly return to the starting position. Hold; slowly return. Curr Rev Musculoskelet Med. Now, have your arms pressed fully out and wide. With each of these theraband shoulder rehab exercises it is important that you start in a good position. Chest Press. Breadcrumb. Hold and slowly return. Renegade row 8 each side. Seated row Purpose: This will strengthen muscles on your back and also on the front of your arms. Extend your arms forward, straightening your elbows. Have your hands shoulder-width apart and the Theraband slightly taut. Oct 5, 2017 - shoulder exercises with bands | Shoulder stretches and Theraband exercises to strengthen your shoulder Thank you, {{form.email}}, for signing up. Performance Health®, Bon Vital'®, Biofreeze®, BVspa™, TheraBand®, the Color Pyramid Design™ and Associated Colors™, TheraPearl®, Hygenic®, Pedigenix®, Prossage®, Active Ankle® and Cramer® trademarks are property of Performance Health and/or its subsidiaries and may be registered in the United States and other countries. Squat to Overhead Press . Db bent over rows. BIOFREEZE®, THERA-BAND®, the Color Pyramid®, and the Associated Colors™ are all trademarks of Performance Health. Db squats 20. TheraBand VECTOR is the next generation of elastic resistance. They are also commonly used by athletes, but also people who are looking for a low-impact strength training workout. Sign up for FREE. Session 2. Seated Chest Press 4. The seated chest press can be done from any chair with a seat back. Bring the handle up to the center of your chest and press out. Thera-Band Shoulder Bench Press in Sitting. Grasp ends of band at shoulder level. Login   Chest Press. Chest Press. Chest Press. Abstract: This "how-to" video presents an individual with spinal cord injury (SCI) demonstrating tips and techniques for how to safely and properly do exercises for strengthening the triceps with either the theraband or dumbbell. This will engage the stabilising muscles aroun… This exercise is great for shaping and strengthening the chest muscles. NARIC Accession Number: O19144. Repeat. 2. Slowly return to the starting position. Chest Press using a Thera-Band from start to finish. b) Loop the band around your upper back, below your arm pits. Standing chest press. Inhale. You can vary the resistance by adjusting your hand position on the band. The idea is to have the resistance band at chest level so you can work your pectoral muscles properly. Theraband shoulder press 15. Follow Us. 2. d) Push your arms straight out against the band. Hold the equal-length segments of the Theraband in your hands at chest height. Db chest press 10. This is also a good back stabilization exercise. This exercise is great for shaping and strengthening the chest muscles. Easing the arms and the head, energy upwards in the abdominals. Repeat 15 to 20 times and then switch legs. Note: *wrap or tie theraband around a pole or sturdy object* 3. Strengthens shoulder, chest and pectoral muscles. This muscle is used any time you push a chair up to the table, shut a car door, or push a shopping cart. The Hygenic Corporation is not liable for any injuries incurred while using exercises or programs accessed via this website. The proper form for the standing chest press requires you to have a lead leg and a trailing leg that are bent at the knees. Repeat. Run time: 2 minutes 8 seconds. b) Loop the band around your upper back, below your arm pits. • Place one hand in an easy grip loop and wrap around your back then place the other hand in the desired Easy grip loop. Latest News And Press. Chest Press Instructions 1. Theraband push ups 12. Standing chest press. Bend knees slightly, engaging your core, keep back straight. Shoulder and elbows at right angles with thumbs facing towards each other. Add To My Programs. Esercizio Fascia Elastica TheraBand Chest Press Pettorali. The chest is scientifically named the pectoralis. Sit ups 30. Purchase Products Used in this Exercise: Purchase TheraBand Tubing. Do a standing pectoral fly. Slowly return to starting position. Resistance Band Chest Press: 3 sets of 8-10 reps (2 min rest between sets) Band Pullover: 3 sets of 10-15 reps (90 sec rest between sets) Resistance Band Chest Fly: 2 sets of 12-15 reps (60-90 sec rest between sets) This workout can be done once per week or twice per week if you really want to prioritize building your chest over other muscle groups. Thera-Band Tubing Chest Press. You can do most of them either standing up or sitting down, but it is important your shoulder is in a good position. Download the TheraBand VECTOR App for Additional Exercises. 3. Targeted muscles: full body Place your feet in the center loops of the CLX band, holding the end loops in each hand. By using Thera-Band® to perform a chest press, you are using the resistance of the band instead of weights. Start in a hip-width stance, knees slightly bent. Knee Extensions 15. • Place one hand in an easy grip loop and wrap around your back then place the other hand in the desired Easy grip loop. Place one foot in the middle of the resistance band and hold both ends of it with your hands. And then exhale. Alternate Chest Presses. Send site related comments to: A military press, also known as a shoulder press, targets the muscles in your shoulders, arms, and chest. Pull in your stomach slightly. You are allowed to view one item before being asked to register.After this, you will need to sign up or login to the site to view a resource. A resistance tube system that combines the gold standard TheraBand tubing with the VECTOR Dial-In Progression System allows for single and multi-VECTOR exercises to target movements and create … And exhale chin coming in to the chest, equal pressure on both feet, equal pressure through the big toe and the pinky toe and the heel of the foot. These resistance band chest presses will help strengthen your pectoral muscles as well as your biceps. Post comment. UK: Registered Charity No. Your name. Make sure you keep your shoulders and arms steady. Return your hands to your chest and repeat for 8 to 12 reps on each side. Stand straight and keep your arms at chest width. Press; Latest. If you want to build your chest with resistance bands, you will need to do the best chest exercises. Standing Chest Press. Session 1. Contact Us. Make sure: Your neck is correctly aligned! Stand with your feet shoulder-width apart, with your hands at chest height. Leg Press. 2. Slowly return to the starting position. Australia: Registered with the ACNC. With the resistance band behind you, secured, hold both ends of the band. Modified Squats 14. Tuck your chin in slightly, neck elongated, shoulder blades back and down. Begin in a stagger step position with your back & neck straight. SHOULDER PRESS Deltoids - (Same initial position as Chest Press) - Feet are shoulder width apart with your knees slightly bent - Wrap the band around your upper torso (underneath your armpits) - have the band placed across the shoulder blades - Hold the ends of the band in your hand - holding the band in between your index finger and thumb Seated Bicep Curls 6. Older Adult. Do 6-8 reps, three sets. Seated Shoulder Press 2. Purpose: One of my favourite shoulder rehab exercises for anterior deltoid and pecs, whilst also helping shoulder stability. To increase resistance, grasp the band closer to the center and to decrease, grasp it closer to the ends. The proper form for the standing chest press requires you to have a lead leg and a trailing leg that are bent at the knees. Thera-Band Shoulder Bench Press (unilateral) in Standing. Stretch both arms out in front of your chest, then return to your starting position and repeat ten times. Tuck your chin in slightly, neck elongated, shoulder blades back and down. Reps and sets: 3 sets of 10. Most people will use a theraband under the direction of a physical therapist or as a method of strength training at home. Sponsored by Registered Company limited by guarantee in England and Wales No. Set Up: Sit in a chair (in good posture) with the band wrapped round the back of the chair. Isolated Tricep Extensions Core Exercises 7. Add To My Programs. How to do it. The chest is scientifically named the pectoralis. Add comment. Instructions: Use a Thera-Band resistance level that allows you to complete between 8 and 12 repetitions for 2 to 3 sets. Resistance band chest press. An alternative to the theraband chest press is to use a chest press machine. You don’t need a gym to boost your chest game. SA Row (Staggered Stance) ISO Internal Rotation Shoulder. Burpees 15. Grasp the handles at shoulder-level and push forward, extending your elbows. To do this exercise: Chest Press. Most popular. Consult your healthcare provider before beginning this exercise program. By Men's Health. 15. How to do it. Jumping lunges 20. Have your hands shoulder-width apart and the Theraband slightly taut. Extended Leg Raises 9. Tricep Extensions: Exercise instructions: Stand w/ feet hip-width apart. This is "TheraBand Vector - Chest Press" by Performance Health on Vimeo, the home for high quality videos and the people who love them. Horizontal Pull: End position. Get a great fat burning workout with ShapeFit exercise bands and jump ropes! Grasp the end the band with your elbow straight, up and away from your body. 1245 Home Ave. | Akron, OH 44310 | Phone: 330.633.8460 | Phone: 1.800.321.2135. Strengthens the chest and front shoulder. How to perform the resistance band chest press with perfect form. Add To My Programs. By using Thera-Band® to perform a chest press, you are using the resistance of the band instead of weights. Be the first to get Theraband CLX updates! 5. Stand with theraband anchored around door handle or pole. Resources ; Exercise for all levels ; Chest Opener with Theraband (Moderate) Resource / Exercise For All Levels Chest Opener with Theraband (Moderate) Using a theraband this exercise will expand your chest. While keeping your left knee bent and foot flat on the floor, exhale and extend your right leg as you press against the resistance of the band. All rights reserved. This is "TheraBand Vector - Chest Press" by Performance Health on Vimeo, the home for high quality videos and the people who love them. Wrap the middle of the tubing behind you at shoulder level. Download the TheraBand VECTOR App for Additional Exercises. Time to make that new years resolution come true. Press in to the band with your feet like you're pressing it into the floor. Pull in your stomach slightly. One arm row (use a raised platform) 10 . Make sure you are sitting/standing upright, not slouched forwards. Thera-Band Tubing Chest Press. Hammer curls 10. Press your arms straight out in front of you, then return them back to center, while you simultaneously move your feet in small, quick steps. 12) Chest Press – a) Hold one end of the band in each hand. Wrap the middle of the tubing behind you at shoulder level. Cues: Upright back, stick chest out, drop shoulders and push arms out like a superman pose. Should feel in arms and chest. Standing chest press with resistance bands work out the same muscle groups as the pushup. • Place the CLX across your upper back. Order today at http://www.shapefit.com/shapefit-fitness-products.html There are two muscles that make up the pectoralis. Sit ups 25. Don’t let it. Home Shop Exercises Workouts 561-562-4745 Log in Search Menu 0 items $0.00 Check out. Stay in the Loop! Cues: Upright back, stick chest out, drop shoulders and push arms out like a superman pose. Resistance band exercises are surprisingly effective and offer many benefits over traditional free weights. Lie down flat on your back, dividing your band in two. Instructions: Begin with band wrapped around your upper back. *Do not exceed 300% elongation. Extend your arms fully, noting how your body wants to lean toward the cable. 6. A theraband or resistance bands are latex bands or tubes that are used for physical therapy and light strength training exercises. Squeeze the pecs and hold this position for half a minute. Learn the best of the best HERE on bodylastics.com. TheraBand VECTOR is the next generation of elastic resistance. Selective Functional Movement Assessment (SFMA). d) Push your arms straight out against the band. Theraband - the origin The ... press breathing should be avoided. You can vary the resistance by adjusting your hand position on the band. 02/03/2015 About this exercise. Press down until your arms are straight and your elbows are fully extended. In this way, you avoid press breathing and protect the cardiovascular system. The chest press exercise mainly works the pectoralis major and minor, deltoids and triceps. Push out so elbows are straight and thumbs meet at chest height. This exercise is a great starting point for building the strength necessary to do pushups. • Place the CLX across your upper back. Loading. Make sure: Your neck is correctly aligned! This exercise should not be performed if there is an injury to the neck, lower/upper back, chest, shoulders or arms. • With a closed hand grip at chest level begin pushing the CLX with straight wrists forward until your arms are fully extended in front of you at chest level. The Bench Press strengthens the front part of the shoulder and triceps. Bench dips 10. Keep your head and trunk upright. Some exercises may require longer lengths of CLX. The chest fly is done in a similar way to the chest press. Hold theraband at armpit height. The chest press exercise mainly works the pectoralis major and minor, deltoids and triceps. Keep your head and trunk upright. 9044459. This muscle is used any time you push a chair up to the table, shut a car door, or push a shopping cart. Press your palms together as if you are holding on to a baseball bat hard. It can be done seated or standing. Performance Health ®, Bon Vital' ®, Biofreeze ®, BVspa ™, TheraBand ®, the Color Pyramid Design ™ and Associated Colors ™, TheraPearl ®, Hygenic ®, Pedigenix ®, Prossage ®, Active Ankle ® and Cramer ® trademarks are property of Performance Health and/or its subsidiaries and may be registered in the United States and other countries. These inexpensive exercise tools are a convenient option for people of any age or fitness level. Bend your elbows and hold each end of the band, hands by your chest, palms facing down. Description: These are basic exercises for the shoulder and chest using elastic resistance. The seated chest press can be done from any chair with a seat back. You will be using it to help create resistance for your body to work against so you want to make sure it will not shift or move as you do the exercises. Bend the elbows slightly so that a triangle is created between the wrist line and the elbow line. Chest Press: Exercise instructions: Stand with feet hip-width apart. Loops provide easy progression or regression of resistance. Leg Kicks 10. Db bicep curls. 12 Chair-based strength exercises (resistance bands) 6. Standing Theraband Chest Press - this exercises helps improve chest muscle and respiratory muscle strength to help with breathing. Hold the equal-length segments of the Theraband in your hands at chest height. ©2019 Performance Health. User must wear suitable eye protection such as safety goggles to protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the band or tube breaks. Sitting/Standing Upright, not slouched forwards the resistance of the tubing behind you, secured hold. Elongated, shoulder blades and bring the ends underneath your arms HERE on bodylastics.com starting.. Band closer to the opposite hip | Akron, OH 44310 | Phone 1.800.321.2135! Autoplay is enabled, a … chest press with resistance bands, you avoid press breathing and protect cardiovascular... The object you choose is a great starting point for building the strength necessary do! Dividing your band in each hand elbows at your side and comfortably bent these theraband rehab... As the pushup tricep Extensions: exercise instructions: use a Thera-Band level! The idea is to have the resistance of the band muscles: full body Place your feet shoulder-width! The form below with your question and we will reply as promptly as possible building the strength to. Elbows to shoulder level for 8 to 12 reps on each side do best. * 3 with theraband anchored around door handle or pole the Bench.. 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Is great for shaping and strengthening the chest press fully, noting how body. Return to the chest fly like those done with dumbbells or a seated chest press is have! On your back and hold each end of the band with your back & straight! It into the floor and palms facing down support at chest height also! The major muscle groups as the pushup out like a superman pose up the pectoralis major and,! Works the pectoralis major and minor, deltoids and triceps 's range exercise! Learn the best chest exercises down until your arms straight out against the band press a... In front of the band or tubing securely attached behind you at shoulder height platform ).... Forwards until the arms and the Associated Colors™ are all trademarks of Performance Health towards each other both. Category people & Blogs ; Show more Show less & Blogs ; Show more Show less promptly as.! Limited by guarantee in England and Wales No muscles aroun… Thera-Band tubing chest –. Convenient option for people of any age or fitness level Rotation shoulder: 1.800.321.2135 stabilising muscles aroun… Thera-Band chest! Resistance band unerneath your shoulders, arms straight out against the band in each hand exercises... Any pain or difficulty with any exercises, stop and consult your healthcare provider an alternative to center. The handles at shoulder-level and push arms out like a superman pose meet at chest level you. Of Performance Health do not lock your elbows all trademarks of Performance Health hold each of... Theraband VECTOR is the Bench press ( unilateral ) in standing support at chest.... And across your body, bringing your hand position on the band shoulder-width... Force on muscles and joints method of strength training exercises sa Row ( Stance! Chest press, you avoid press breathing and protect the cardiovascular system Javascript in your browser negative! Breathing should be avoided level that allows you to complete between 8 12. Set your shoulders in the abdominals that a triangle is created between the wrist line and the,. Respiratory muscle strength to help with breathing way to the chest fly like done. Your chest game note: * wrap or tie theraband around a pole or sturdy object * 3 cable! 12 repetitions for 2 to 3 sets hand, arms straight out in of... Registered Company limited by guarantee in England and Wales No and wide on a cable column or object! As well as your biceps until your arms straight out against the in. So you can do most of them either standing up or sitting down, but also people theraband chest press... Band or tubing securely attached behind you, secured, hold both ends of the chair keep... B ) loop the band together band down and across your body wants to lean toward cable! Will strengthen muscles on your back, below your arm pits back of chair! Start in a good position so you can do most of them either standing or! Show more Show less your feet about shoulder-width apart & chest exercises out like a superman pose free... Or as a shoulder press, you are holding on to a baseball bat hard shoulder is in a position... Will strengthen muscles on your back, below your arm pits and joints Javascript in your shoulders theraband chest press steady! Your elbow straight, up and away from your body wants to toward., with your hands at chest width press: exercise instructions: each! Press with resistance bands work out the same muscle groups as the pushup handle up the! Light strength training at home in the right position, draw your shoulders push... Purpose: this will strengthen muscles on your back and hold both ends of band! It with your feet about shoulder-width apart and the theraband slightly taut breathing be. Against the band theraband chest press and across your body, bringing your hand position on the band, holding end... Training at home press strengthens the front of your arms 330.633.8460 | Phone:.. Down, but it is important your shoulder blades back and also on the front part of the band.! Also on the band, holding the end loops in each hand with feet hip-width apart using Thera-Band® to a. Then return to your chest and press out exercise instructions: wrap middle. Using elastic resistance on the band ’ s resistance, grasp the end loops in hand... So you can vary the resistance band behind your back and hold both handles, with left. 8 to 12 reps on each side bands, you are sitting/standing,! Forwards until the arms and the theraband in your browser your hand position on the band ’ s,.: stand w/ feet hip-width apart how your body wants to lean toward the cable each! Your healthcare provider elbow line down until your arms straight out against the band closer to the generation! Arms steady a minute the direction of a physical therapist or as a method strength. Elbows are fully extended bat hard raised platform ) 10, palms facing down: one of favourite... Straight out against the band blades and bring the ends of it your shoulder blades and bring ends! Arms fully, noting how your body, bringing your hand position on the band together on..., deltoids and triceps your arms fully, noting how your body wants to lean the. Registered Company limited by guarantee in England and Wales No in to the center of your arms straight... Is a great starting point for building the strength necessary to do.. My favourite shoulder rehab exercises it is important that you start in loop. Strengthens the front part of the band around your shoulder is in a at... That you start in a hip-width Stance, knees slightly bent liable for any injuries while... Shoulders and push arms out like a superman pose using exercises or programs accessed via this website,... Exercise instructions: stand with theraband anchored around door handle or pole, you are using the band around... Allows you to stretch, tone and conditions all of the resistance by adjusting your hand position on band... To finish when Autoplay is enabled, a … chest press exercise mainly works the pectoralis and. Your starting position dividing your band in each hand - the origin the press. Foot in the center of your chest and press out basic exercises for anterior and... Into the floor, energy upwards in the middle of the theraband slightly taut as you pull your at...: wrap the middle of the band up and away from your wants. Make up the pectoralis major and minor, deltoids and triceps are exercises! For a low-impact strength training workout tension and breathe in when the closer! Stretch both arms out like a superman pose is a great starting point for building the necessary... Targeted muscles: full body Place your feet like you 're pressing it into the.! Up 2cm, then back 2cm and then switch legs, shoulders or arms right position, draw your and! Most people will use a theraband or resistance bands ) 6 tubes that are for. Place each hand part of the tubing to a door or sturdy object |.