The move: Stagger Stance Two-Arm Band Chest Press

Works on: This is a ground-based chest exercise that requires use of the core musculature (ab muscles) and balance against the backward pull of an elastic band. If you squeeze the gluteal (buttocks) muscle of the back leg, you will also get a great stretch of the hip flexor musculature on that leg as well.

David Sprague/Los Angeles Daily News (ENLARGE)
Trainer Les Jennings demonstrates the Stagger Stance Two-Arm Band Chest Press. When performing this exercise, make sure the other end of your elastic band is firmly secured.
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Give feedback: On this week?s tip; share your exercise tips Related: • Diet & fitness news and tips • Weight loss success stories • More health news Previous tips: The iso-ab plank  Front Raise  Weighted alternating backward lunge with initial knee-up position  Crisscross with 1- or 2-pound weights  Double leg stretch  Active Side Squat with Weights  Bent Forward Row  Wrist Curl  Plie With Upright Rows  Side Waist Toner  Triceps push-up (bench dip) off chair with added weight  Single leg stretch  Inclined Push-Up Off Step  Angled Simultaneous Biceps Curls  Super Man (Back Hyperextension)  Roll-Up With Weights  Hip flexor stretch  Floor Butt Lift  Standing Quadriceps Stretch  Deadlift with shoulder press and rotation  Milk/Detergent Jug Diagonal Lunge With Reach  Isometric Chest Press  The 100  Water Bottle Squat, Curl, Press, Extend and Lateral Descent  Butt Blasters with rotation  Deadlift with shoulder press  Milk/Detergent Jug Single Leg Crossover  Heel Digs  Shoulder Blade Kiss  Hip Lift  Push-up to Reach Back  Hamstring curls  Stagger Stance Two-Arm Band Chest Press  Knee Lift  Neck Stretch  One-Legged Lateral Raise  T-pose

Setup: Begin by anchoring one end of the band to a fixed post or door handle about chest height. Stand with the right foot staggered

in front of the left and both feet pointed straight ahead.

Step 1: Begin movement with both arms bent at your side approximately shoulder height.

Step 2: Pushing both hands forward, you will fully extend both arms straight ahead while maintaining a tall, upright posture. Hold this position for approximately two seconds and then return the handles back to the starting position. This represents one repetition.

Repetitions: Do six to eight repetitions and alternate foot position for a total of 12 to 16 repetitions for two to three sets.

Fit tip: To make this exercise more challenging, lift one foot slightly off the ground.

Les Jennings, a fitness specialist for 15 years, has a degree in exercise physiology and advanced credentials from the National Academy of Sports Medicine and American Council on Exercise. He has worked with Hollywood celebrities, professional and top amateur athletes, members of the Chicago Bears and the Chicago Blackhawks, two members of the U.S. Olympic track team, and top fitness and bodybuilding competitors.

— Los Angeles Daily News