HOW: Loop a band around each hand and then place the band behind your back under your shoulder blades. Lay back onto the band with your knees bent up and feet flat on the ground. Bring your arms out from the shoulder creating a chest fly. Pull the bands inward placing your arms straight out from your chest. Lower the band down bending your elbows and keeping them in at your side. Press the band up and then go into another chest fly. Repeat this process of a fly into a chest press for the prescribed amount of reps.
FEEL: You should feel your chest and front shoulder muscles working.
COMPENSATION: Keep your back flat, don’t arch it when performing the press and fly.