There’s little question barbells and dumbbells reign supreme relating to sculpting the final word physique. Nonetheless, whether or not you don’t have time to make it to the fitness center, don’t have entry to tools, or aren’t prepared to coach at full capability fairly but resulting from an damage, there’s a readymade answer that can permit you to nonetheless make progress towards your power and hypertrophy objectives: resistance bands.
Whereas they’re usually related to bodily remedy and rehabilitation settings, bands deserve way more respect from the health neighborhood. In spite of everything, though they could appear quite innocuous, they nonetheless have the flexibility to ship a ample stimulus for muscle development and improvement.
Even if you happen to’ve largely resisted band-based exercises for worry of not making positive factors, it’s by no means too late to rethink your stance. In spite of everything, elastic resistance coaching has been proven to advertise comparable power positive factors to standard resistance coaching. (1) This superset-inspired resistance band exercise will make you break a critical sweat, get a correct pump, and remodel your fascinated with tips on how to method higher physique coaching.
Higher Physique Resistance Band Exercise
Methods to Heat-Up Your Higher Physique for a Resistance Band Exercise
With a full slate of higher physique workout routines on the horizon, you’ll wish to dedicate a while to organize your thoughts, muscular tissues, and ligaments for what’s to come back. Warming up for any exercise — even one which leaves barbells, dumbbells, and machines by the wayside for resistance bands — is crucial if you wish to carry out at your greatest and keep away from damage. With regards to higher physique coaching particularly, a scientific evaluate confirmed sturdy proof {that a} high-load dynamic warm-up can improve energy and power efficiency. (2)
Sticking with a band-based protocol, this three-part routine primarily focuses on making ready your shoulder joints for the exercise to observe. Along with growing blood circulate and priming your stabilizing muscular tissues, finishing these mobility workout routines will present a much-needed stretch in your pecs and shoulders, which might simply change into tight and stiff from sitting at a desk for prolonged durations of time. Be sure to take care of correct kind all through the warm-up by holding your core engaged and going by means of the complete vary of movement (no partial reps) for every train.
- Banded Shoulder Circles: Stand along with your ft about shoulder-width aside. Maintain a lightweight resistance band towards the ground along with your fingers wider than your shoulders and your palms dealing with behind you. Pull the band to create some slight rigidity and punctiliously elevate your arms above and behind your head in a round movement. After you have reached so far as your shoulders can comfortably deal with, reverse the motion to return to the beginning place. Repeat for 2 units of 12-15 reps earlier than shifting on to the subsequent warm-up train.
- Band Pull-Aside: Stand along with your ft hip-width aside. Maintain a lightweight resistance band straight in entrance of you along with your palms dealing with downward and your fingers a couple of inches wider than your shoulders. Along with your arms prolonged so they’re parallel to the ground, retract your shoulder blades, have interaction your core, and pull the resistance band again till your arms are straight aligned along with your physique. Squeeze for one to 2 seconds earlier than slowly letting the strain out of the band to return to the beginning place. Full two units of 12-15 reps to organize your rhomboids, rotator cuffs, and rear deltoids for battle.
- Banded Face Pulls: Wrap a lightweight/medium resistance band round a steady anchor level (reminiscent of a squat rack or pole) at face stage. Utilizing an overhand grip, seize the band along with your fingers about 12-15 inches aside. Step away from the anchor level to create sufficient rigidity on the band with out stopping you from staying upright. With a slight ahead lean and your head in a impartial place, retract your shoulders, pull again along with your elbows, and barely rotate your arms in order that the again of your fingers are dealing with behind you. Slowly launch rigidity from the band by bringing your arms again to the beginning place earlier than repeating the motion for 15-20 whole reps.
Superset-Fashion Higher Physique Resistance Band Exercise
So long as you’ve a set of resistance bands, a bit little bit of area, and a strong playlist to maintain you pumped, you’ll have every little thing it’s good to have a profitable session. This upper-body routine takes benefit of the agonist-antagonist relationship by using supersets to stimulate hypertrophy in opposing muscle teams. For instance, the primary a part of the exercise targets the again and chest, whereas one other superset pairs a triceps train with a direct biceps motion.
Plus, this session makes use of the compound set precept, which entails performing two workout routines for a similar muscle group consecutively with out relaxation. So, not solely will you get a hypertrophy stimulus from resistance coaching, however additionally, you will reap some cardio advantages by instantly leaping from one train to the subsequent.
Higher Physique Resistance Band Exercise Abstract
Superset One
- Banded Bent-Over Rows — 3 x 10-12
- Banded Standing Chest Press — 3 x 10-12
Superset Two
- Banded Shoulder Press — 3 x 10-12
- Banded Upright Row — 3 x 10-12
Superset Three
- Banded Overhead Triceps Extension — 3 x 12-15
- Banded Biceps Curl — 3 x 12-15
Superset 4
- Banded Lateral Increase — 2 x 12-15
- Banded Entrance Increase — 2 x 12-15
Banded Bent-Over Rows
A multi-joint motion that recruits your core, hamstrings, and glutes, the bent-over row is a staple in most power and conditioning applications. Whereas the barbell-based model of this train is nice for constructing a thicker, wider again, it requires exact approach to keep away from damage.
On this case, although, utilizing a resistance band to carry out this pulling motion takes a few of that danger out of the equation whereas nonetheless offering a strong stimulus in your higher again muscular tissues.
- Methods to do it: Stand on a resistance band along with your ft shoulder-width aside and your knees barely bent. Seize the ends of the band with an overhand grip, brace your core, and hinge on the hips till your torso is between 45 levels to parallel with the bottom. Retract your shoulder blades and convey the band towards your ribs by pulling your elbows again till your fingers align along with your midsection. Be sure to squeeze your higher again on the high of the motion, then slowly let the strain out of the band to return to the beginning place.
- Units and Reps: 3 x 10-12
- Relaxation Time: No relaxation time earlier than shifting to the banded standing chest press.
Advantages of the Banded Bent-Over Row
- Utilizing a band as a substitute of a barbell or a heavy set of dumbbells locations far much less stress in your lumbar area, lowering the chance of damage.
- Not solely does the bent-over row goal upper-body muscular tissues like your rhomboids, rear delts, and lats, nevertheless it additionally engages your glutes, hamstrings, and core all through the motion.
Banded Standing Chest Press
Though the bench press is taken into account the gold normal for constructing your chest, you possibly can nonetheless get nice outcomes by leaving the barbell behind for a resistance band. The standing chest press not solely straight targets your pecs and shoulders but in addition engages your core all through the motion.
Be sure to powerfully prolong your arms in the course of the lockout part for max triceps recruitment. Whereas it could be tempting to let the band come again shortly, keep full management so you possibly can reap the muscle hypertrophy rewards of time underneath rigidity. (3)
- Methods to do it: Wrap a medium resistance band round an anchor level — reminiscent of a squat rack or pole — in order that it’s on the top of your chest. Seize either side of the band with a pronated (palms-down) grip. Step away from the anchor level to create rigidity on the band, using a staggered stance with one foot about 12-18 inches in entrance of the opposite. Whereas sustaining an upright posture, have interaction your core and drive your arms ahead till you lock out your triceps fully. Slowly carry your fingers again to the beginning place and repeat.
- Units and Reps: 3 x 10-12
- Relaxation Time: Relaxation for 30-45 seconds after finishing every spherical of the superset.
Advantages of the Banded Standing Chest Press
- Performing the chest press from a standing place quite than mendacity down forces you to interact your stomach muscular tissues extra to take care of stability and steadiness.
- Whereas the bench model permits for a hard and fast vary of movement, the standing model will be more difficult as a result of it’s important to stand additional away from the anchor level to create extra rigidity on the band.
Banded Shoulder Press
The primary train within the subsequent superset is a vertical push motion designed to place your delts to work. An overhead press variation that may shortly change into taxing if you happen to use a thicker resistance band, the sort of shoulder press can be considerably safer than the barbell- or dumbbell-based model because you don’t have to fret about supporting a heavy weight.
That mentioned, don’t be afraid to problem your self with a heavier band, particularly if you happen to’re an intermediate or superior lifter.
- Methods to do it: Stand on high of a resistance band along with your ft about shoulder-width aside. Seize the band from either side and convey your fingers to your shoulders along with your palms dealing with ahead. Interact your core and drive your fingers towards the ceiling till your arms are absolutely prolonged. Deliver your elbows again to 90 levels, then repeat the motion.
- Units and Reps: 3 x 12-15
- Relaxation Time: No relaxation time earlier than shifting to the banded upright row.
Advantages of the Banded Shoulder Press
- Utilizing a band to carry out an overhead press will be an effective way for folks with wrist points to develop stronger, extra muscular shoulders with out worrying about supporting the load of dumbbells or a barbell.
- Performing the standing model reinforces correct posture by recruiting posterior chain muscular tissues like your glutes and hamstrings to take care of a tall, upright physique place.
Banded Upright Row
Pairing a push motion with a pull motion is probably essentially the most poignant instance of supersetting. After difficult your triceps and delts to create rigidity within the band by urgent it above your head, you’ll use the alternative movement to harness your traps, biceps, and higher again muscular tissues.
Usually carried out with an EZ curl bar or barbell, the banded upright row is a less complicated solution to work out your higher again and core. For greatest outcomes, preserve your elbows increased than your wrists, and maintain for one to 2 seconds on the high earlier than bringing the band again to your waist space.
- Methods to do it: Stand on a closed-loop resistance band along with your ft roughly hip-width aside. Seize the band with each fingers utilizing a pronated (palms-down) grip. Whereas sustaining a impartial backbone and head place, pull upward on the band till your elbows go previous your shoulders. Squeeze your higher again and traps on the high, then slowly decrease again right down to the beginning place.
- Units and Reps: 3 x 12-15
- Relaxation Time: Relaxation for 30-45 seconds after finishing every spherical of the superset.
Advantages of the Banded Upright Row
- The upright row helps strengthen the posterior chain muscular tissues, which can assist enhance your posture and preserve your again, neck, and shoulders wholesome.
- Getting comfy with the upright row movement can put together you to carry out higher on compound lifts like the facility clear and deadlift that require you to maintain the barbell near your physique.
Banded Overhead Triceps Extension
There are many methods to coach your triceps, together with rope pushdowns, dips, and the close-grip bench press. For this exercise, using a resistance band to carry out overhead triceps extensions will stimulate all three heads of the muscle whereas getting your lats and abdominals concerned, too.
To get essentially the most out of this train, give equal consideration to the concentric portion (the a part of the motion when your muscular tissues contract) and the eccentric portion (the a part of the motion when your muscular tissues lengthen). Be sure there’s rigidity on the band all through the motion, and keep away from dishonest on any reps by utilizing your physique weight quite than your triceps to carry the band ahead.
- Methods to do it: Wrap a resistance band round a squat rack or different anchor level at or barely increased than your waist. Seize the band with each fingers and take a number of steps away from the anchor level to create rigidity within the band. Arrange in a staggered stance with one foot roughly 12-18 inches in entrance of the opposite and lean ahead barely. Along with your elbows pointing upward, carry your fingers ahead by participating your triceps till your arms are absolutely prolonged. Let your fingers attain again behind your head, then repeat.
- Units and Reps: 3 x 12-15
- Relaxation Time: No relaxation time earlier than shifting to the banded biceps curl.
Advantages of the Banded Overhead Triceps Extension
- Performing a standing overhead triceps extension means that you can get a deeper stretch of the muscle in comparison with an train like a rope triceps pushdown.
- Strengthening your triceps is a surefire solution to set your self up for achievement on push-based lifts just like the bench press and overhead press.
Banded Biceps Curl
Chances are you’ll not assemble Arnold Schwarzenegger-like arms with a resistance band, however you possibly can definitely construct higher ones with this piece of dwelling fitness center tools. Curls are a traditional means to make your biceps greater and stronger — and a band is greater than able to serving to you accomplish each objectives.
To make this train more difficult, play with the tempo. For instance, you are able to do a partial rep to achieve 90 levels, maintain that for a second, then absolutely contract and squeeze your biceps. Or, you possibly can change to a pronated (palms-down) grip to focus on your forearms on the identical.
- Methods to do it: Stand on a resistance band along with your ft roughly shoulder-width aside. Seize the band with each fingers utilizing a supinated (palms-upward) grip. Keep an upright posture and carry out an ordinary biceps curl, holding the contraction for 2 seconds earlier than reducing your fingers again down.
- Units and Reps: 3 x 12-15
- Relaxation Time: Relaxation for 30-45 seconds after finishing every spherical of the superset.
Advantages of the Banded Biceps Curl
- In contrast to dumbbells or a barbell, utilizing a resistance band means that you can preserve fixed rigidity in your biceps.
- A banded curl reduces the stress in your elbow and wrist joints, as the load is extra evenly distributed in comparison with utilizing dumbbells or a barbell.
Banded Lateral Increase
One of many greatest shoulder workout routines for reaching that rounded look, the lateral elevate is historically carried out with dumbbells. Nonetheless, it’s also possible to use a band to isolate your lateral deltoid head and strengthen your shoulder joint.
With regards to the approach, watch out about swinging your higher physique or shrugging your shoulders up. Making both of those errors will end in your traps taking up the brunt of the work as a substitute of your delts.
- Methods to do it: Take a staggered stance along with your left foot about 12 inches in entrance of your proper. Place a resistance band beneath your left foot and seize the ends with a pronated (palms-down) grip. Interact your core and prolong your arms to the perimeters till they kind a 90-degree angle. Squeeze on the high of the motion to interact your lateral delts and higher traps earlier than reducing again to the beginning place.
- Units and Reps: 2 x 12-15
- Relaxation Time: No relaxation time earlier than shifting to the banded entrance elevate.
Advantages of the Banded Lateral Increase
- A banded lateral elevate will be an efficient approach for somebody with shoulder stability points to enhance their power and achieve confidence earlier than shifting on to the dumbbell model.
- As a result of most compound workout routines don’t straight goal the lateral deltoid, incorporating this motion into your routine can assist create a extra well-rounded search for your higher physique.
Banded Entrance Increase
For anterior delt activation, you possibly can’t go mistaken with the entrance elevate. And after hitting your lateral delts, your shoulders can be greater than warmed up for the second a part of the final superset.
Furthermore, the banded entrance elevate may also put your pecs to work. So long as you give attention to bringing your arms to only above shoulder top, you’re going to get glorious activation of your higher chest, too.
- Methods to do it: Stand on a resistance band along with your ft about hip-width aside. Maintain the band along with your fingers shoulder-width aside utilizing a pronated (palms-down) grip. Interact your glutes and abdominals, then elevate your fingers to only above shoulder top whereas holding your arms absolutely prolonged. Rigorously carry your fingers again down towards your hips, then repeat the motion.
- Units and Reps: 2 x 12-15
- Relaxation Time: Relaxation for 30-45 seconds after finishing every spherical of the superset.
Advantages of the Banded Entrance Increase
- Entrance raises can assist enhance shoulder mobility, as they strengthen the rhomboids and posterior deltoids.
- The banded model forces you to activate your glutes and abdominals on each rep, which makes the train far more than an remoted shoulder motion.
Muscle mass Skilled Throughout the Exercise
An all-encompassing routine that requires only one piece of fitness center tools, this resistance band-based exercise will take your higher physique by means of the ringer. From pushing your pecs to torching your triceps, right here’s a breakdown of how this superset-style session recruits particular muscular tissues:
Deltoids
A big, triangular-shaped muscle that helps give bodybuilders’ shoulders that signature rounded form, the deltoid has three parts (anterior, center, and posterior) that deserve consideration in your programming. Fortunately, this exercise hits the delts from a number of angles with each entrance and lateral raises, in addition to the banded shoulder press.
The upright row additionally works the entrance and center heads as you pull upward on the band. Even the standing chest press entails some anterior deltoid recruitment for stabilization.
Pectoralis Main
The most important muscle within the chest, the pectoralis main is chargeable for adduction and inside rotation of the arm within the shoulder joint. Thick and fan-shaped, it’s comprised of two heads (clavicular and sternocostal) that help with arm flexion and extension. Constructing full pecs requires loads of direct work with pushing actions just like the chest press and incline press, in addition to isolation workout routines like flye variations.
Triceps Brachii
Situated on the again of the higher arm, this three-headed muscle is primarily recruited throughout push-based workout routines, reminiscent of overhead or chest press variations. Along with being an integral element of extending the elbow, the triceps brachii additionally performs an vital function in stabilizing the shoulder joints. Instantly concentrating on all three heads by way of the overhead triceps extension is an environment friendly solution to construct muscle and spherical out your higher arm.
Biceps Brachii
Just like the pec main, the biceps brachii is a two-headed muscle that may actually remodel somebody’s look when absolutely developed. Generally skilled by means of curl variations, the biceps’ two heads truly serve reverse functions. The lengthy head is chargeable for shoulder abduction (shifting your arm out to the aspect) whereas the brief head helps pull the arm towards the midsection by way of adduction.
Latissimus Dorsi
The most important muscular tissues on the again, these triangle-shaped muscular tissues are discovered just under the shoulder blade on all sides. They’re recruited throughout vertical pulling actions reminiscent of pull-downs and pull-ups, in addition to horizontal pulling actions just like the bent-over row. Properly-developed lats give the again the width to shine in bodybuilding poses just like the again double biceps and the rear lat unfold.
Trapezius
The trapezius is a floor muscle of the again that’s chargeable for rotation, retraction, elevation, and despair of the scapula. Divided into three components (superior, inferior, and center), it might probably simply change into tight from poor posture. That mentioned, workout routines like shrugs, upright rows, and the entice bar deadlift will be efficient for constructing dimension and power in your traps.
A Exercise You Can’t Resist
Should you’ve by no means given bands an opportunity, it’s time to embrace a brand new method to constructing muscle. There’s no purpose you possibly can’t nonetheless base the vast majority of your upper-body exercises round barbell variations of presses and rows. Nonetheless, incorporating resistance bands into your routine can present a pleasant change of tempo mentally whereas additionally chopping again on the damage and tear in your joints. And by supersetting particular workout routines and holding the remaining durations brief, you could be stunned at simply how difficult (and pleasing) this exercise will be.
References
- Lopes, J. S. S., Machado, A. F., Micheletti, J. Ok., De Almeida, A. C., De Souza Cavina, A. P., & Pastre, C. M. (2019). Results of coaching with elastic resistance versus standard resistance on muscular power: A scientific evaluate and meta-analysis. Sage Open Medication, 7, 205031211983111. https://doi.org/10.1177/2050312119831116
- McCrary, J. M., Ackermann, B. J., & Halaki, M. (2015). A scientific evaluate of the results of higher physique warm-up on efficiency and damage. British Journal of Sports activities Medication, 49(14), 935–942. https://doi.org/10.1136/bjsports-2014-094228
- Burd, N. A., Andrews, R. J., West, D. W. D., Little, J. P., Cochran, A. J., Hector, A. J., Cashaback, J. G. A., Gibala, M. J., Potvin, J. R., Baker, S. Ok., & Phillips, S. M. (2012). Muscle time underneath rigidity throughout resistance train stimulates differential muscle protein sub-fractional artificial responses in males. The Journal of Physiology, 590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200
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