Superset-Type Higher Physique Resistance Band Exercise for Muscle Features

There’s little question barbells and dumbbells reign supreme with regards to sculpting the final 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 as a result of an damage, there’s a readymade resolution that may will let you nonetheless make progress towards your energy 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 spite of everything, though they might appear quite innocuous, they nonetheless have the flexibility to ship a adequate stimulus for muscle development and growth.

Even in the event you’ve largely resisted band-based exercises for worry of not making positive aspects, it’s by no means too late to rethink your stance. In spite of everything, elastic resistance coaching has been proven to advertise comparable energy positive aspects 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 serious about methods to method higher physique coaching.

Higher Physique Resistance Band Exercise

Learn 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 arrange 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 greatest and keep away from damage. In terms of higher physique coaching particularly, a scientific evaluation confirmed sturdy 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 rising blood movement 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 intervals of time. Be sure that to take care of correct kind all through the warm-up by retaining your core engaged and going by the total vary of movement (no partial reps) for every train.

1. Banded Shoulder Circles: Stand along with your toes about shoulder-width aside. Maintain a light-weight resistance band towards the ground along with your arms wider than your shoulders and your palms going through behind you. Pull the band to create some slight pressure and thoroughly 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 transferring on to the following warm-up train.
2. Band Pull-Aside: Stand along with your toes hip-width aside. Maintain a light-weight resistance band straight in entrance of you along with your palms going through downward and your arms a number of inches wider than your shoulders. Along 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 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 arrange your rhomboids, rotator cuffs, and rear deltoids for battle.
3. Banded Face Pulls: Wrap a light-weight/medium resistance band round a secure anchor level (akin to a squat rack or pole) at face degree. Utilizing an overhand grip, seize the band along with your arms about 12-15 inches aside. Step away from the anchor level to create sufficient pressure 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 arms are going through behind you. Slowly launch pressure from the band by bringing your arms again to the beginning place earlier than repeating the motion for 15-20 whole reps.

Superset-Type Higher Physique Resistance Band Exercise

So long as you might have a set of resistance bands, slightly little bit of house, and a stable 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 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 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 advantages 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 Elevate — 2 x 12-15
• Banded Entrance Elevate — 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 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 stable stimulus to your higher again muscle groups.

• Learn how to do it: Stand on a resistance band along with your toes 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 arms align along with your midsection. Be sure 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 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, decreasing the danger of damage.
• Not solely does the bent-over row goal upper-body muscle groups 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 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 additionally engages your core all through the motion.

Be sure that to powerfully lengthen your arms through the lockout section for max triceps recruitment. Whereas it might be tempting to let the band come again rapidly, preserve full management so you’ll be able to reap the muscle hypertrophy rewards of time below pressure. (3)

• Learn how to 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 each side of the band with a pronated (palms-down) grip. Step away from the anchor level to create pressure 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 convey 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 quite than mendacity down forces you to have interaction your stomach muscle groups extra to take care of stability and stability.
• Whereas the bench model permits for a hard and fast vary of movement, the standing model might be tougher as a result of you need to stand additional away from the anchor level to create extra pressure 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 in the event you use a thicker resistance band, this sort of shoulder press can also 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 in the event you’re an intermediate or superior lifter.

• Learn how to do it: Stand on high of a resistance band along with your toes about shoulder-width aside. Seize the band from each side and convey your arms to your shoulders along with your palms going through ahead. Interact your core and drive your arms 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 transferring to the banded upright row.

Advantages of the Banded Shoulder Press

• Utilizing a band to carry out an overhead press might 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 muscle groups 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 probably the most poignant instance of supersetting. After difficult your triceps and delts to create pressure within the band by urgent it above your head, you’ll use the other movement to harness your traps, biceps, and higher again muscle groups.

Sometimes 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, maintain your elbows larger than your wrists, and maintain for one to 2 seconds on the high earlier than bringing the band again to your waist space.

• Learn how to do it: Stand on a closed-loop resistance band along with your toes 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 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 muscle groups, which may help enhance your posture and maintain your again, neck, and shoulders wholesome.
• Getting snug 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 probably 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 that there’s pressure on the band all through the motion, and keep away from dishonest on any reps through the use of your physique weight quite than your triceps to convey the band ahead.

• Learn how to 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 pressure 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, convey your arms ahead by participating your triceps till your arms are totally 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 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 solution to set your self up for fulfillment on push-based lifts just like the bench press and overhead press.

Banded Biceps Curl

You might not assemble Arnold Schwarzenegger-like arms with a resistance band, however you’ll be able to definitely construct higher ones with this piece of house fitness center tools. 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 tougher, 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’ll be able to change to a pronated (palms-down) grip to focus on your forearms on the similar.

• Learn how to do it: Stand on a resistance band along with your toes roughly shoulder-width aside. Seize the band with each arms utilizing a supinated (palms-upward) grip. Preserve an upright posture and carry out an ordinary biceps curl, holding the contraction for 2 seconds earlier than reducing 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

• In contrast to dumbbells or a barbell, utilizing a resistance band permits you to maintain fixed pressure 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 Elevate

One of many greatest shoulder workouts for attaining that rounded look, the lateral elevate is historically carried out with dumbbells. Nevertheless, you can even 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.

• Learn how 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 lengthen your arms to the edges 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 transferring to the banded entrance elevate.

Advantages of the Banded Lateral Elevate

• A banded lateral elevate might be an efficient means 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 may help create a extra well-rounded search for your higher physique.

Banded Entrance Elevate

For anterior delt activation, you’ll be able to’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 may even put your pecs to work. So long as you deal with bringing your arms to simply above shoulder peak, you’re going to get wonderful activation of your higher chest, too.

• Learn how to do it: Stand on a resistance band along with your toes about hip-width aside. Maintain the band along with your arms shoulder-width aside utilizing a pronated (palms-down) grip. Interact your glutes and abdominals, then elevate your arms to simply above shoulder peak whereas retaining your arms totally prolonged. Fastidiously convey 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 Elevate

• Entrance raises may 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 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 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 entails some anterior deltoid recruitment for stabilization.

Pectoralis Main

The most important muscle within the chest, the pectoralis main is answerable 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 part of extending the elbow, the triceps brachii additionally performs an necessary position in stabilizing the shoulder joints. Straight concentrating on all three heads through 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 totally developed. Generally skilled by curl variations, the biceps’ two heads really serve reverse functions. The lengthy head is answerable for shoulder abduction (transferring your arm out to the facet) whereas the quick head helps pull the arm towards the midsection through adduction.

Latissimus Dorsi

The most important muscle groups on the again, these triangle-shaped muscle groups are discovered just under the shoulder blade on both sides. 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. 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 answerable for rotation, retraction, elevation, and melancholy of the scapula. Divided into three elements (superior, inferior, and center), it may possibly simply turn out to be tight from poor posture. That mentioned, workouts like shrugs, upright rows, and the lure bar deadlift might be efficient for constructing measurement and energy in your traps.

A Exercise You Can’t Resist

When 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’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 wear and tear and tear in your joints. And by supersetting particular workouts and retaining the remaining intervals quick, you might be shocked at simply how difficult (and pleasant) this exercise might be.

References

1. 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 evaluation and meta-analysis. Sage Open Drugs, 7, 205031211983111. https://doi.org/10.1177/2050312119831116
2. McCrary, J. M., Ackermann, B. J., & Halaki, M. (2015). A scientific evaluation of the consequences of higher physique warm-up on efficiency and damage. British Journal of Sports activities Drugs, 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. Ok., & Phillips, S. M. (2012). Muscle time below pressure 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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