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If you position your elbows at your sides you will focus more on your anterior deltoids and triceps.
This triceps or chest press is a great way to functionally train your triceps to develop real world pushing power needed in some sports and occupations.
You can have a split stance, be seated on a ball or kneeling for the motion. Regardless of your position, keep your core tight.
If you want to get a great home workout without spending too much you must get the JC predator resistance bands.
They adjust to provide very heavy as well as light resistance. You can get them at:
http://www.amazon.com/gp/product/B00066X6UY?ie=UTF8andtag=httphealcom-20andlinkCode=as2andcamp=1789andcreative=9325andcreativeASIN=B00066X6UY
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