Superset-Fashion Higher Physique Resistance Band Exercise for Muscle Beneficial properties

There’s little question 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 gymnasium, 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 can assist you to nonetheless make progress towards your energy and hypertrophy objectives: resistance bands.

Whereas they’re usually related to bodily remedy and rehabilitation settings, bands deserve much more respect from the health group. In any case, though they could appear somewhat innocuous, they nonetheless have the power to ship a enough stimulus for muscle growth and growth.

Even when you’ve largely resisted band-based exercises for worry of not making good points, it’s by no means too late to rethink your stance. In any case, elastic resistance coaching has been proven to advertise related energy good points to standard resistance coaching. (1) This superset-inspired resistance band exercise will make you break a critical sweat, get a correct pump, and rework your fascinated by methods to method higher physique coaching.

Higher Physique Resistance Band Exercise

Easy 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, muscle mass, and ligaments for what’s to return. 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. With regards to higher physique coaching particularly, a scientific assessment 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 getting ready your shoulder joints for the exercise to comply with. Along with rising blood move and priming your stabilizing muscle mass, finishing these mobility workout routines will present a much-needed stretch to your pecs and shoulders, which may simply develop 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 maintaining your core engaged and going by means of the total 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 rigidity and punctiliously increase 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 straight 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 straight 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 secure anchor level (corresponding to a squat rack or pole) at face degree. 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 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 together with your elbows, and barely rotate your arms in order that the again of your palms are going through 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 will have a set of resistance bands, slightly little bit of house, and a strong playlist to maintain you pumped, you’ll have the whole lot you must 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 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 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 energy and conditioning packages. Whereas the barbell-based version of this train is nice for constructing a thicker, wider again, it requires exact method 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 mass.

• Easy methods 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 produce the band towards your ribs by pulling your elbows again till your palms align together 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 an alternative of a barbell or a heavy set of dumbbells locations far much less stress in your lumbar area, lowering the chance of harm.
• Not solely does the bent-over row goal upper-body muscle mass like your rhomboids, rear delts, and lats, but it surely 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’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 throughout the lockout section for optimum triceps recruitment. Whereas it could 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 beneath rigidity. (3)

• Easy methods 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 peak 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 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 somewhat than mendacity down forces you to have interaction your stomach muscle mass extra to take care of stability and stability.
• Whereas the bench model permits for a set vary of movement, the standing model could be tougher as a result of you must 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 rapidly develop into taxing when you use a thicker resistance band, this kind 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 when you’re an intermediate or superior lifter.

• Easy methods 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 produce your palms to your shoulders together with your palms going through ahead. Interact your core and drive your palms 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 shifting to the banded upright row.

Advantages of the Banded Shoulder Press

• Utilizing a band to carry out an overhead press could be a good 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 mass 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 rigidity within the band by urgent it above your head, you’ll use the other movement to harness your traps, biceps, and higher again muscle mass.

Sometimes carried out with an EZ curl bar or barbell, the banded upright row is a less complicated technique to work out your higher again and core. For finest 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.

• Easy methods 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 muscle mass, which might help 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 probably the most out of this train, give equal consideration to the concentric portion (the a part of the motion when your muscle mass contract) and the eccentric portion (the a part of the motion when your muscle mass lengthen). Be sure there’s rigidity 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 deliver the band ahead.

• Easy 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 palms 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. Together with your elbows pointing upward, deliver your palms ahead by partaking your triceps till your arms are absolutely 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 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 technique to set your self up for fulfillment on push-based lifts just like the bench press and overhead press.

Banded Biceps Curl

It’s possible 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 basic means to make your biceps larger 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 achieve 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 identical.

• Easy methods 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. Preserve an upright posture and carry out a typical biceps curl, holding the contraction for 2 seconds earlier than decreasing 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 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 best shoulder exercises for reaching that rounded look, the lateral raise is historically carried out with dumbbells. Nevertheless, you may as well use a band to isolate your lateral deltoid head and strengthen your shoulder joint.

With regards to the method, watch out about swinging your higher physique or shrugging your shoulders up. Making both of those errors will lead to your traps taking over the brunt of the work as an alternative of your delts.

• Easy methods 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. 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 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 shifting to the banded entrance increase.

Advantages of the Banded Lateral Increase

• A banded lateral increase could be an efficient approach for somebody with shoulder stability points to enhance their energy and acquire 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 might 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 fallacious with the entrance increase. 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 increase may also put your pecs to work. So long as you concentrate on bringing your arms to only above shoulder peak, you’re going to get glorious activation of your higher chest, too.

• Easy methods 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. Interact your glutes and abdominals, then increase your palms to only above shoulder peak whereas maintaining your arms absolutely prolonged. Rigorously 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 might 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 gymnasium 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 mass:

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 most important muscle within the chest, the pectoralis main is liable 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, corresponding to 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. Straight concentrating on all three heads by way of the overhead triceps extension is an environment friendly technique 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 rework somebody’s look when absolutely developed. Generally skilled by means of curl variations, the biceps’ two heads really serve reverse functions. The lengthy head is liable for shoulder abduction (shifting your arm out to the facet) whereas the brief head helps pull the arm towards the midsection by way of adduction.

Latissimus Dorsi

The most important muscle mass on the again, these triangle-shaped muscle mass are discovered slightly below the shoulder blade on both sides. 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. 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 liable for rotation, retraction, elevation, and despair of the scapula. Divided into three components (superior, inferior, and center), it could possibly simply develop into tight from poor posture. That mentioned, workout routines like shrugs, upright rows, and the trap bar deadlift could 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 the vast majority 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 chopping again on the wear and tear and tear in your joints. And by supersetting particular workout routines and maintaining the remainder durations brief, you could be shocked at simply how difficult (and satisfying) this exercise could 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 energy: 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 results of higher physique warm-up on efficiency and harm. 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 beneath 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

Featured Picture: mrbigphoto / Shutterstock