I would start with pushups, focus on good form and consistency.
post
as another comment mentioned, body weight movements are great if you are physically able. pick a number of full pushups you think you can do. do as many as you can then drop to knee pushups for the rest. give your muscles a few days to heal then repeat.
progressively overload by trying to increase the number (reps) of full pushups, breaking them up into groups (sets) with short (~45 second) rests between each set. vary the movement by using narrower or wider hand placement to modulate focus between pecs and triceps.
if you really want to work with the bands, then an internet search will give you options for linear and circular movements with bands attached to stationary objects or wrapped around opposing body parts as anchors - pushing things away from you (for pecs, triceps and some front delts) or sweeping things toward your centerline (for pecs and front delts) should give you what you are looking for
please remember to work other/opposing muscle groups to avoid muscle imbalances and minimize future injury - also for aesthetics if thats important to you.
any doubts/concerns, talk with your doctor or someone trusted and knowledgeable.
replies:
[deleted]
replies:
all 5 comments