Uploaded October 2019 | Updated September 2026, 3 weeks ago
Flat Bench Press and Decline Press (no anchor)
Select the level of band tension you want to use and lay it out flat on the floor. Slide the band under your back then do a bit of a hip bridge to secure the bands tightly and evenly under the arm pits.
The first optional grip is just a wrap around the thumbs as you see here. This is the easier grip that makes the movement a bit easier to perform.
The next grip is to spread the bands through the hands just like holding DB’s.
And the lower you grip the bands toward the start position, the more tension you create as well.
Then just execute the movement as you would a regular flat DB press on a bench
To create a simple variation – aim your angle of contraction more toward lower nipple range and you change the movement to a decline press.
So within one simple set up – you have two optional exercise executions to target the pecs.
And you need no anchor or any other piece of equipment.
Once again the ‘feel’ on the muscle is different and that can be a great thing for varying forms of stimulus in order to garner a new level of adaptive response
At the end we show you a simple way to create “an extended set” to pump out more reps on a day when you are particularly ‘feeling your oats’ as the saying goes.
✔ Download FREE Workouts and Books on my website
» scottabelfitness.com
CHECK OUT SOME OF MY MOST POPULAR WORKOUT PROGRAMS BELOW:
The Flexible Fitness Workout Program – scottabelfitness.com/flexfit
The Hardgainer Solution Program and Course– scottabelfitness.com/hardgainer-solution-complete-course
The Busy Woman's Workout At Home Program Course – http://busywoman.fitness/
5-Day MET Training – scottabelfitness.com/workouts/5-day-met-training
6-Day Hybrid – scottabelfitness.com/workouts/6-day-met-hybrid-training
Great Glutes – scottabelfitness.com/greatglutes
The Ultimate Figure Program – udemy.com/women-workout-and-training-ultimate-figure-to-lose-fat-tone
Whole Body Hypertrophy – scottabelfitness.com/workouts/whole-body-hypertrophy
Flat Bench Press and Decline Press (no anchor)
Select the level of band tension you want to use and lay it out flat on the floor. Slide the band under your back then do a bit of a hip bridge to secure the bands tightly and evenly under the arm pits.
The first optional grip is just a wrap around the thumbs as you see here. This is the easier grip that makes the movement a bit easier to perform.
The next grip is to spread the bands through the hands just like holding DB’s.
And the lower you grip the bands toward the start position, the more tension you create as well.
Then just execute the movement as you would a regular flat DB press on a bench
To create a simple variation – aim your angle of contraction more toward lower nipple range and you change the movement to a decline press.
So within one simple set up – you have two optional exercise executions to target the pecs.
And you need no anchor or any other piece of equipment.
Once again the ‘feel’ on the muscle is different and that can be a great thing for varying forms of stimulus in order to garner a new level of adaptive response
At the end we show you a simple way to create “an extended set” to pump out more reps on a day when you are particularly ‘feeling your oats’ as the saying goes.
✔ Download FREE Workouts and Books on my website
» scottabelfitness.com
CHECK OUT SOME OF MY MOST POPULAR WORKOUT PROGRAMS BELOW:
The Flexible Fitness Workout Program – scottabelfitness.com/flexfit
The Hardgainer Solution Program and Course– scottabelfitness.com/hardgainer-solution-complete-course
The Busy Woman's Workout At Home Program Course – http://busywoman.fitness/
5-Day MET Training – scottabelfitness.com/workouts/5-day-met-training
6-Day Hybrid – scottabelfitness.com/workouts/6-day-met-hybrid-training
Great Glutes – scottabelfitness.com/greatglutes
The Ultimate Figure Program – udemy.com/women-workout-and-training-ultimate-figure-to-lose-fat-tone
Whole Body Hypertrophy – scottabelfitness.com/workouts/whole-body-hypertrophy
