One arm at a time to even out the upper chest.
Resist twisting toward the working arm. Keep your shoulders square.
Anchoring the band low and pressing up and forward puts the resistance on an incline path, which shifts the work toward your upper chest fibres. Your front delts help drive the upward angle and your triceps close out the lockout, while pressing one arm at a time makes your trunk fight the twist. That combination makes it a proper upper-chest builder for anyone training without a bench.
Around knee to hip height behind you. The lower the anchor, the steeper the upward line of pull and the more upper-chest bias you get. Just keep enough tension that the band is loaded from the very start of the press.
It hits the same upward pressing angle and works well for higher-rep sets, imbalance work, and travel training. If you want maximal loading you will eventually need heavier resistance, but as a band movement it covers the pattern properly.
Because the load is on one side, the band is constantly trying to spin you toward the working arm. Stagger your stance, brace hard, and treat keeping your shoulders square as half the exercise.
