Thera-Band 21900 Instruction Manual - page 4
Strengthening Exercises : Upper Body
Bench Press (Pectoralis, Deltoid)
Accessories: Ball, Short Tubing, Exercise Bar
Lay on ball in a bridge position with feet flat on the
ground. Grasp the bar at shoulder level. Extend your
elbows upward until straight. Keep your neck straight.
Hold & slowly return.
Variation: Perform with Exercise Handles.
Overhead Press (Deltoids, Traps)
Accessories: Ball, Long Tubing, Exercise Bar
Sit on the exercise ball. Begin with bar behind head
and hands at shoulder level. Extend elbows upward
until straight. Keep your back straight. Hold & slowly
return.
Variation: Perform with Exercise Handles
Front Raise (Deltoids)
Accessories: Ball, Medium tubing, Exercise Handles
Sit on the exercise ball. Grasp handles at waist level.
Keep elbows straight and lift upward to shoulder level.
Keep your back straight. Hold & slowly return.
Variations: Perform with Exercise Bar or perform in
standing with long tubing.