Partner Resistance Exercises: Bench Press

Video Transcript

"With this exercise we're going to emulate working the pecs, the chest muscles. If you don't have equipment, what you're going to do is have your partner turn their palms out to the side. Bring their elbows down. You're going to stand over them, make sure that you've got your knees bent, abs in, back supported. And your partner is going to extend without locking out their elbows and you're going to press against and then return to a flat position with the elbows on the mat. So make sure you bend fully and then resist as your partner presses up, so it's just like you would have a straight bar or set of dumbbells and you are working the chest muscles and again making sure that, resist up, that you are using the pecs, the chest muscles. And you are going to feel that as well as in the shoulders to resist on the way up. And of course the stronger you feel your partner get the more resistance you can apply. Press up to the point of peak contraction at the top without locking out the elbows. You want to do eight to ten reps starting out for beginners, ten to twelve reps beyond that three sets. And that's for the chest, the pectoralis major and minor."