There’s little doubt barbells and dumbbells reign supreme with regards to sculpting the last word physique. Nevertheless, 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 on account of an harm, there’s a readymade resolution that may assist you to nonetheless make progress towards your energy and hypertrophy targets: resistance bands.
Whereas they’re sometimes related to bodily remedy and rehabilitation settings, bands deserve way more respect from the health group. In any case, though they might appear somewhat innocuous, they nonetheless have the power to ship a adequate stimulus for muscle growth and growth.
Even for those who’ve largely resisted band-based exercises for concern of not making positive factors, it’s by no means too late to rethink your stance. In any case, elastic resistance coaching has been proven to advertise comparable energy positive factors to traditional resistance coaching. (1) This superset-inspired resistance band exercise will make you break a critical sweat, get a correct pump, and remodel your occupied with the best way to strategy higher physique coaching.
Higher Physique Resistance Band Exercise
How one can Heat-Up Your Higher Physique for a Resistance Band Exercise
With a full slate of higher physique workouts on the horizon, you’ll wish to dedicate a while to organize your thoughts, muscle groups, 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 finest and keep away from harm. In terms of higher physique coaching particularly, a scientific evaluate confirmed robust proof {that a} high-load dynamic warm-up can improve energy and energy 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 circulation and priming your stabilizing muscle groups, finishing these mobility workouts will present a much-needed stretch to your pecs and shoulders, which may simply turn out to be tight and stiff from sitting at a desk for prolonged durations of time. Be sure to keep up correct type all through the warm-up by retaining your core engaged and going by means of the total vary of movement (no partial reps) for every train.
- Banded Shoulder Circles: Stand together with your ft about shoulder-width aside. Maintain a lightweight resistance band towards the ground together with your arms wider than your shoulders and your palms going through behind you. Pull the band to create some slight stress and punctiliously increase your arms above and behind your head in a round movement. After getting 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 transferring on to the following warm-up train.
- Band Pull-Aside: Stand together with your ft hip-width aside. Maintain a lightweight resistance band straight in entrance of you together with your palms going through downward and your arms a number of inches wider than your shoulders. Together with your arms prolonged so they’re parallel to the ground, retract your shoulder blades, interact your core, and pull the resistance band again till your arms are straight aligned together with your physique. Squeeze for one to 2 seconds earlier than slowly letting the stress 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 (akin to a squat rack or pole) at face stage. Utilizing an overhand grip, seize the band together with your arms about 12-15 inches aside. Step away from the anchor level to create sufficient stress 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 together with your elbows, and barely rotate your arms in order that the again of your arms are going through behind you. Slowly launch stress from the band by bringing your arms again to the beginning place earlier than repeating the motion for 15-20 complete reps.
Superset-Type Higher Physique Resistance Band Exercise
So long as you will have a set of resistance bands, a little bit little bit of area, and a strong playlist to maintain you pumped, you’ll have all the things you should 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 back and chest, whereas one other superset pairs a triceps exercise with a direct biceps movement.
Plus, this session makes use of the compound set precept, which includes performing two workouts 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 benefits by instantly leaping from one train to the following.
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 energy and conditioning applications. Whereas the barbell-based version of this train is nice for constructing a thicker, wider again, it requires exact approach to keep away from harm.
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 to your higher again muscle groups.
- How one can do it: Stand on a resistance band together 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 produce the band towards your ribs by pulling your elbows again till your arms align together with your midsection. Be sure to squeeze your higher again on the prime of the motion, then slowly let the stress out of the band to return to the beginning place.
- Units and Reps: 3 x 10-12
- Relaxation Time: No relaxation time earlier than transferring to the banded standing chest press.
Advantages of the Banded Bent-Over Row
- Utilizing a band as an alternative of a barbell or a heavy set of dumbbells locations far much less stress in your lumbar area, lowering the danger of harm.
- Not solely does the bent-over row goal upper-body muscle groups like your rhomboids, rear delts, and lats, however 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 customary for constructing your chest, you’ll be able to 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 through the lockout part for max triceps recruitment. Whereas it could be tempting to let the band come again rapidly, keep full management so you’ll be able to reap the muscle hypertrophy rewards of time beneath stress. (3)
- How one can do it: Wrap a medium resistance band round an anchor level — akin to a squat rack or pole — in order that it’s on the peak of your chest. Seize either side of the band with a pronated (palms-down) grip. Step away from the anchor level to create stress on the band, using a staggered stance with one foot about 12-18 inches in entrance of the opposite. Whereas sustaining an upright posture, interact your core and drive your arms ahead till you lock out your triceps fully. Slowly carry your arms 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 somewhat than mendacity down forces you to have interaction your belly muscle groups extra to keep up stability and steadiness.
- Whereas the bench model permits for a set vary of movement, the standing model might be more difficult as a result of you need to stand additional away from the anchor level to create extra stress 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 rapidly turn out to be taxing for those who use a thicker resistance band, such a 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 stated, don’t be afraid to problem your self with a heavier band, particularly for those who’re an intermediate or superior lifter.
- How one can do it: Stand on prime of a resistance band together with your ft about shoulder-width aside. Seize the band from either side and produce your arms to your shoulders together with your palms going through ahead. Have interaction your core and drive your arms towards the ceiling till your arms are absolutely prolonged. Carry your elbows again to 90 levels, then repeat the motion.
- Units and Reps: 3 x 12-15
- Relaxation Time: No relaxation time earlier than transferring to the banded upright row.
Advantages of the Banded Shoulder Press
- Utilizing a band to carry out an overhead press might be a good 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 muscle groups like your glutes and hamstrings to keep up 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 stress within the band by urgent it above your head, you’ll use the alternative movement to harness your traps, biceps, and higher again muscle groups.
Usually carried out with an EZ curl bar or barbell, the banded upright row is an easier approach to work out your higher again and core. For finest outcomes, maintain your elbows larger than your wrists, and maintain for one to 2 seconds on the prime earlier than bringing the band again to your waist space.
- How one can do it: Stand on a closed-loop resistance band together with your ft roughly hip-width aside. Seize the band with each arms 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 prime, 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 muscle groups, which will help enhance your posture and maintain 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 ability 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 muscle groups contract) and the eccentric portion (the a part of the motion when your muscle groups lengthen). Be sure there’s stress on the band all through the motion, and keep away from dishonest on any reps through the use of your physique weight somewhat than your triceps to carry the band ahead.
- How one can do it: Wrap a resistance band round a squat rack or different anchor level at or barely larger than your waist. Seize the band with each arms and take a number of steps away from the anchor level to create stress within the band. Arrange in a staggered stance with one foot roughly 12-18 inches in entrance of the opposite and lean ahead barely. Together with your elbows pointing upward, carry your arms ahead by partaking your triceps till your arms are absolutely prolonged. Let your arms attain again behind your head, then repeat.
- Units and Reps: 3 x 12-15
- Relaxation Time: No relaxation time earlier than transferring to the banded biceps curl.
Advantages of the Banded Overhead Triceps Extension
- Performing a standing overhead triceps extension lets you get a deeper stretch of the muscle in comparison with an train like a rope triceps pushdown.
- Strengthening your triceps is a surefire approach to set your self up for fulfillment 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’ll be able to actually construct higher ones with this piece of home gym equipment. 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 targets.
To make this train more difficult, play with the tempo. For instance, you are able to do a partial rep to succeed in 90 levels, maintain that for a second, then absolutely contract and squeeze your biceps. Or, you’ll be able to change to a pronated (palms-down) grip to focus on your forearms on the similar.
- How one can do it: Stand on a resistance band together with your ft roughly shoulder-width aside. Seize the band with each arms utilizing a supinated (palms-upward) grip. Preserve an upright posture and carry out a normal biceps curl, holding the contraction for 2 seconds earlier than decreasing your arms 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
- Not like dumbbells or a barbell, utilizing a resistance band lets you maintain fixed stress 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 best shoulder exercises for reaching that rounded look, the lateral raise is historically carried out with dumbbells. Nevertheless, it’s also possible to use a band to isolate your lateral deltoid head and strengthen your shoulder joint.
In terms of 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 over the brunt of the work as an alternative of your delts.
- How one can do it: Take a staggered stance together 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. Have interaction your core and prolong your arms to the edges till they type a 90-degree angle. Squeeze on the prime of the motion to have interaction your lateral delts and higher traps earlier than decreasing again to the beginning place.
- Units and Reps: 2 x 12-15
- Relaxation Time: No relaxation time earlier than transferring to the banded entrance increase.
Advantages of the Banded Lateral Increase
- A banded lateral increase might be an efficient approach for somebody with shoulder stability points to enhance their energy and achieve confidence earlier than transferring on to the dumbbell model.
- As a result of most compound workouts don’t straight goal the lateral deltoid, incorporating this motion into your routine will help create a extra well-rounded search for your higher physique.
Banded Entrance Increase
For anterior delt activation, you’ll be able to’t go flawed with the entrance increase. And after hitting your lateral delts, your shoulders will probably be greater than warmed up for the second a part of the final superset.
Furthermore, the banded entrance increase may also put your pecs to work. So long as you deal with bringing your arms to only above shoulder peak, you’re going to get glorious activation of your higher chest, too.
- How one can do it: Stand on a resistance band together with your ft about hip-width aside. Maintain the band together with your arms shoulder-width aside utilizing a pronated (palms-down) grip. Have interaction your glutes and abdominals, then increase your arms to only above shoulder peak whereas retaining your arms absolutely prolonged. Rigorously carry your arms 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 will help 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.
Muscular tissues Educated Through 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 muscle groups:
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 includes some anterior deltoid recruitment for stabilization.
Pectoralis Main
The biggest muscle within the chest, the pectoralis main is accountable 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 workouts like flye variations.
Triceps Brachii
Situated on the again of the higher arm, this three-headed muscle is primarily recruited throughout push-based workouts, akin to overhead or chest press variations. Along with being an integral element of extending the elbow, the triceps brachii additionally performs an necessary position in stabilizing the shoulder joints. Instantly focusing on all three heads through the overhead triceps extension is an environment friendly approach 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 really remodel somebody’s look when absolutely developed. Generally educated by means of curl variations, the biceps’ two heads really serve reverse functions. The lengthy head is accountable for shoulder abduction (transferring your arm out to the aspect) whereas the brief head helps pull the arm towards the midsection through adduction.
Latissimus Dorsi
The biggest muscle groups on the again, these triangle-shaped muscle groups are discovered just under the shoulder blade on either side. They’re recruited throughout vertical pulling actions akin to pull-downs and pull-ups, in addition to horizontal pulling actions just like the bent-over row. Nicely-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 accountable for rotation, retraction, elevation, and despair of the scapula. Divided into three components (superior, inferior, and center), it could possibly simply turn out to be tight from poor posture. That stated, workouts like shrugs, upright rows, and the trap bar deadlift might be efficient for constructing measurement and energy in your traps.
A Exercise You Can’t Resist
In case you’ve by no means given bands an opportunity, it’s time to embrace a brand new strategy to constructing muscle. There’s no motive you’ll be able to’t nonetheless base nearly all of your upper-body exercises round barbell variations of presses and rows. Nevertheless, incorporating resistance bands into your routine can present a pleasant change of tempo mentally whereas additionally reducing again on the damage and tear in your joints. And by supersetting particular workouts and retaining the remainder durations brief, you might be shocked at simply how difficult (and pleasing) this exercise might 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 typical resistance on muscular energy: A scientific evaluate and meta-analysis. Sage Open Drugs, 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 harm. British Journal of Sports activities Drugs, 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 beneath stress 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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