Build strong shoulders and a stable core with the band single-arm press.
This movement enhances speed and stability, says David Jack, Men's Health training advisor.
Speed is trained via the explosive movement of the press.
Stability is trained by counteracting that explosiveness with a braced core and keeping your shoulder blades down (no shrugging).
The band press is customizable by tightening or loosening your grip on the band, so you can use the same band as you get stronger.
Jack suggests working for 10 seconds and resting for 10 seconds for a minute (3 sets) on one arm.
Rest a minute, then switch arms. That's 1 round. Perform 3 to 5 rounds.
The key to making the most of shorter work periods is maintaining perfect form and a challenging tension on the band, making sure each rep is explosive. "Work to need that rest," says Jack.