Anchor a band behind you and loop it over one end of a short bar or pole. Kneel and place hands on the bar shoulder width apart with your elbows in. Powerfully press the bar away from your chest, then once arms are straight, push the bar a little further by pushing from your upper back, or spreading the shoulder blades. Return to starting position with elbows in. Do your designated reps with the band around one side, then place the band around the other side and repeat.