Banded Incline Bench Press
Targets: Upper body
"This move allows you to accelerate the bar through resistance. It's a prime builder of the chest, shoulders and triceps," Saunders says.
Loop two resistance bands on either side of the barbell (on the rack) and secure the other end of the bands to the bottom of the rack for added tension. Lie back the incline bench, lift the bar from the rack and hold it straight over you with your arms locked. Bring the bar down slowly until you feel the bar on you upper chest. Pause, then bring the bar back to the starting position. Do a reverse pyramid (from high weights to low) for three sets of 8 to 10 reps once a week.