Superset-Fashion Higher Physique Resistance Band Exercise for Muscle Good points

There’s little doubt barbells and dumbbells reign supreme in relation 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 resulting from an damage, there’s a readymade resolution that can help you 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 group. In any case, though they might appear reasonably innocuous, they nonetheless have the power to ship a adequate stimulus for muscle growth and improvement.

Even for those who’ve largely resisted band-based exercises for concern of not making beneficial properties, it’s by no means too late to rethink your stance. In any case, elastic resistance coaching has been proven to advertise comparable power beneficial properties 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 excited about how you can strategy higher physique coaching.

Higher Physique Resistance Band Exercise

Tips on how to Heat-Up Your Higher Physique for a Resistance Band Exercise

With a full slate of higher physique workouts on the horizon, you’ll need 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 assessment 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 getting ready your shoulder joints for the exercise to observe. Along with growing blood movement and priming your stabilizing muscular tissues, finishing these mobility workouts will present a much-needed stretch to your pecs and shoulders, which may simply turn into tight and stiff from sitting at a desk for prolonged durations of time. Be certain that to take care of correct kind all through the warm-up by preserving your core engaged and going by the complete vary of movement (no partial reps) for every train.

1. Banded Shoulder Circles: Stand together with your ft about shoulder-width aside. Maintain a lightweight resistance band towards the ground together with your palms wider than your shoulders and your palms going through behind you. Pull the band to create some slight stress and thoroughly elevate your arms above and behind your head in a round movement. Upon 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 shifting on to the subsequent warm-up train.
2. Band Pull-Aside: Stand together with your ft hip-width aside. Maintain a lightweight resistance band immediately in entrance of you together with your palms going through downward and your palms just a few inches wider than your shoulders. Together 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 immediately aligned together 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.
3. Banded Face Pulls: Wrap a lightweight/medium resistance band round a steady anchor level (corresponding to a squat rack or pole) at face stage. Utilizing an overhand grip, seize the band together with your palms 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 palms 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-Fashion Higher Physique Resistance Band Exercise

So long as you might have a set of resistance bands, just a little little bit of house, and a strong playlist to maintain you pumped, you’ll have every part you might want 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 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 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 packages. Whereas the barbell-based version 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 to your higher again muscular tissues.

• Tips on how to 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 convey the band towards your ribs by pulling your elbows again till your palms align together with your midsection. Be certain that 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 an alternative of a barbell or a heavy set of dumbbells locations far much less stress in your lumbar area, decreasing the danger 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 commonplace 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 immediately targets your pecs and shoulders but in addition engages your core all through the motion.

Be certain that to powerfully lengthen your arms through the lockout section for max triceps recruitment. Whereas it could be tempting to let the band come again shortly, preserve full management so you possibly can reap the muscle hypertrophy rewards of time below stress. (3)

• Tips on how to do it: Wrap a medium resistance band round an anchor level — corresponding to 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 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, have interaction your core and drive your arms ahead till you lock out your triceps fully. Slowly deliver your palms 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 reasonably than mendacity down forces you to have interaction your stomach muscular tissues extra to take care of stability and steadiness.
• Whereas the bench model permits for a set vary of movement, the standing model may be more difficult as a result of it’s important 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 shortly turn into taxing for those who 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 for those who’re an intermediate or superior lifter.

• Tips on how to do it: Stand on high of a resistance band together with your ft about shoulder-width aside. Seize the band from either side and convey your palms to your shoulders together with your palms going through ahead. Have interaction your core and drive your palms towards the ceiling till your arms are totally prolonged. Convey 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 may be an effective way for individuals 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 stress within the band by urgent it above your head, you’ll use the other 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 an easier option to work out your higher again and core. For greatest outcomes, hold your elbows greater than your wrists, and maintain for one to 2 seconds on the high earlier than bringing the band again to your waist space.

• Tips on how to do it: Stand on a closed-loop resistance band together with your ft roughly hip-width aside. Seize the band with each palms 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 all the way 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 will help enhance your posture and hold 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 muscular tissues contract) and the eccentric portion (the a part of the motion when your muscular tissues lengthen). Be certain that there’s stress on the band all through the motion, and keep away from dishonest on any reps by utilizing your physique weight reasonably than your triceps to deliver the band ahead.

• Tips on how to do it: Wrap a resistance band round a squat rack or different anchor level at or barely greater than your waist. Seize the band with each palms 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, deliver your palms ahead by participating your triceps till your arms are totally prolonged. Let your palms 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 permits you to get a deeper stretch of the muscle in comparison with an train like a rope triceps pushdown.
• Strengthening your triceps is a surefire option to set your self up for achievement on push-based lifts just like the bench press and overhead press.

Banded Biceps Curl

You could not assemble Arnold Schwarzenegger-like arms with a resistance band, however you possibly can actually construct higher ones with this piece of home gym equipment. Curls are a basic 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 succeed in 90 levels, maintain that for a second, then totally contract and squeeze your biceps. Or, you possibly can change to a pronated (palms-down) grip to focus on your forearms on the identical.

• Tips on how to do it: Stand on a resistance band together with your ft roughly shoulder-width aside. Seize the band with each palms utilizing a supinated (palms-upward) grip. Keep an upright posture and carry out a regular biceps curl, holding the contraction for 2 seconds earlier than reducing your palms 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 permits you to hold 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, you can even 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 over the brunt of the work as an alternative of your delts.

• Tips on how to 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 lengthen your arms to the perimeters till they kind a 90-degree angle. Squeeze on the high of the motion to have interaction 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 may be an efficient means 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 workouts don’t immediately 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 possibly can’t go mistaken with the entrance elevate. And after hitting your lateral delts, your shoulders shall be greater than warmed up for the second a part of the final superset.

Furthermore, the banded entrance elevate will even 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.

• Tips on how to do it: Stand on a resistance band together with your ft about hip-width aside. Maintain the band together with your palms shoulder-width aside utilizing a pronated (palms-down) grip. Have interaction your glutes and abdominals, then elevate your palms to only above shoulder top whereas preserving your arms totally prolonged. Fastidiously deliver your palms 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 way more than an remoted shoulder motion.

Muscle groups 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 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 includes some anterior deltoid recruitment for stabilization.

Pectoralis Main

The biggest muscle within the chest, the pectoralis main is answerable for adduction and inner 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

Positioned on the again of the higher arm, this three-headed muscle is primarily recruited throughout push-based workouts, corresponding to overhead or chest press variations. Along with being an integral element of extending the elbow, the triceps brachii additionally performs an necessary function in stabilizing the shoulder joints. Straight concentrating on all three heads by way of the overhead triceps extension is an environment friendly option 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 totally developed. Generally educated by curl variations, the biceps’ two heads truly serve reverse functions. The lengthy head is answerable for shoulder abduction (shifting your arm out to the aspect) whereas the quick head helps pull the arm towards the midsection by way of adduction.

Latissimus Dorsi

The biggest muscular tissues on the again, these triangle-shaped muscular tissues are discovered just under the shoulder blade on either side. They’re recruited throughout vertical pulling actions corresponding to pull-downs and pull-ups, in addition to horizontal pulling actions just like the bent-over row. Effectively-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 answerable for rotation, retraction, elevation, and despair of the scapula. Divided into three components (superior, inferior, and center), it may simply turn into tight from poor posture. That mentioned, workouts like shrugs, upright rows, and the trap bar deadlift may be efficient for constructing measurement and power in your traps.

A Exercise You Can’t Resist

If you happen to’ve by no means given bands an opportunity, it’s time to embrace a brand new strategy to constructing muscle. There’s no purpose you possibly can’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 slicing again on the wear and tear and tear in your joints. And by supersetting particular workouts and preserving the remainder durations quick, you might be shocked at simply how difficult (and gratifying) this exercise may be.

References

1. Lopes, J. S. S., Machado, A. F., Micheletti, J. Okay., De Almeida, A. C., De Souza Cavina, A. P., & Pastre, C. M. (2019). Results of coaching with elastic resistance versus typical resistance on muscular power: A scientific assessment and meta-analysis. Sage Open Medication, 7, 205031211983111. https://doi.org/10.1177/2050312119831116
2. McCrary, J. M., Ackermann, B. J., & Halaki, M. (2015). A scientific assessment of the consequences 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
3. 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. Okay., & Phillips, S. M. (2012). Muscle time below 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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