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

There’s little question 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 gymnasium, don’t have entry to tools, or aren’t prepared to coach at full capability fairly but because of an harm, there’s a readymade answer that may assist you to nonetheless make progress towards your power and hypertrophy objectives: resistance bands.

Whereas they’re usually related to bodily remedy and rehabilitation settings, bands deserve way more respect from the health neighborhood. In spite of everything, though they could appear somewhat innocuous, they nonetheless have the flexibility to ship a adequate stimulus for muscle growth and growth.

Credit score: RomanSo / Shutterstock

Even in case 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 power 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 rework your fascinated by easy methods to strategy higher physique coaching.

Higher Physique Resistance Band Exercise

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 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 finest and keep away from harm. In terms of higher physique coaching particularly, a scientific evaluation 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 rising blood move and priming your stabilizing muscle tissues, finishing these mobility workouts will present a much-needed stretch to your pecs and shoulders, which might simply grow to be tight and stiff from sitting at a desk for prolonged intervals of time. Be certain that to take care of correct kind all through the warm-up by retaining your core engaged and going by means of the complete vary of movement (no partial reps) for every train.

  1. Banded Shoulder Circles: Stand along with your ft about shoulder-width aside. Maintain a light-weight resistance band towards the ground along with your fingers wider than your shoulders and your palms dealing with behind you. Pull the band to create some slight stress and thoroughly increase your arms above and behind your head in a round movement. After you have reached so far as your shoulders can comfortably deal with, reverse the motion to return to the beginning place. Repeat for 2 units of 12-15 reps earlier than shifting on to the subsequent warm-up train.
  2. Band Pull-Aside: Stand along with your ft hip-width aside. Maintain a light-weight resistance band straight in entrance of you along with your palms dealing with downward and your fingers a couple of inches wider than your shoulders. 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 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 steady anchor level (corresponding to a squat rack or pole) at face degree. Utilizing an overhand grip, seize the band along with your fingers about 12-15 inches aside. Step away from the anchor level to create sufficient 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 along with your elbows, and barely rotate your arms in order that the again of your fingers are dealing with 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 might have a set of resistance bands, a bit of little bit of area, and a strong playlist to maintain you pumped, you’ll have all the things you could 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 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 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 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 power 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 threat out of the equation whereas nonetheless offering a strong stimulus to your higher again muscle tissues.

  • do it: Stand on a resistance band along with your ft shoulder-width aside and your knees barely bent. Seize the ends of the band with an overhand grip, brace your core, and hinge on the hips till your torso is between 45 levels to parallel with the bottom. Retract your shoulder blades and produce the band towards your ribs by pulling your elbows again till your fingers align along 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 chance of harm.
  • Not solely does the bent-over row goal upper-body muscle tissues 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 may 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 certain that to powerfully lengthen your arms in the course of the lockout part for max triceps recruitment. Whereas it might be tempting to let the band come again shortly, keep full management so you may reap the muscle hypertrophy rewards of time beneath stress. (3)

  • 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 each 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 utterly. Slowly carry your fingers again to the beginning place and repeat.
  • Units and Reps: 3 x 10-12
  • Relaxation Time: Relaxation for 30-45 seconds after finishing every spherical of the superset.

Advantages of the Banded Standing Chest Press

  • Performing the chest press from a standing place somewhat than mendacity down forces you to have interaction your belly muscle tissues extra to take care of stability and steadiness.
  • Whereas the bench model permits for a set vary of movement, the standing model could 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 grow to be taxing in case 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 stated, don’t be afraid to problem your self with a heavier band, particularly in case you’re an intermediate or superior lifter.

  • do it: Stand on high of a resistance band along with your ft about shoulder-width aside. Seize the band from each side and produce your fingers to your shoulders along with your palms dealing with ahead. Interact your core and drive your fingers towards the ceiling till your arms are absolutely prolonged. 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 an effective way for folks with wrist points to develop stronger, extra muscular shoulders with out worrying about supporting the load of dumbbells or a barbell.
  • Performing the standing model reinforces correct posture by recruiting posterior chain muscle 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 maybe probably 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 tissues.

Usually carried out with an EZ curl bar or barbell, the banded upright row is an easier solution to work out your higher again and core. For finest outcomes, hold 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.

  • do it: Stand on a closed-loop resistance band along with your ft roughly hip-width aside. Seize the band with each fingers utilizing a pronated (palms-down) grip. Whereas sustaining a impartial backbone and head place, pull upward on the band till your elbows go previous your shoulders. Squeeze your higher again and traps on the high, then slowly decrease again right down to the beginning place.
  • Units and Reps: 3 x 12-15
  • Relaxation Time: Relaxation for 30-45 seconds after finishing every spherical of the superset.

Advantages of the Banded Upright Row

  • The upright row helps strengthen the posterior chain muscle tissues, which may also 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 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 tissues contract) and the eccentric portion (the a part of the motion when your muscle tissues lengthen). Be certain that 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.

  • 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 fingers 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 fingers ahead by partaking your triceps till your arms are absolutely prolonged. Let your fingers attain again behind your head, then repeat.
  • Units and Reps: 3 x 12-15
  • Relaxation Time: No relaxation time earlier than shifting to the banded biceps curl.

Advantages of the Banded Overhead Triceps Extension

  • Performing a standing overhead triceps extension 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 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 may actually construct higher ones with this piece of home gym equipment. Curls are a traditional 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 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 may change to a pronated (palms-down) grip to focus on your forearms on the similar.

  • do it: Stand on a resistance band along with your ft roughly shoulder-width aside. Seize the band with each fingers utilizing a supinated (palms-upward) grip. Preserve an upright posture and carry out a typical biceps curl, holding the contraction for 2 seconds earlier than reducing your fingers again down.
  • Units and Reps: 3 x 12-15
  • Relaxation Time: Relaxation for 30-45 seconds after finishing every spherical of the superset.

Advantages of the Banded Biceps Curl

  • In contrast to dumbbells or a barbell, utilizing a resistance band 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 Elevate

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.

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 up the brunt of the work as an alternative of your delts.

  • 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 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 increase.

Advantages of the Banded Lateral Elevate

  • A banded lateral increase could be an efficient manner for somebody with shoulder stability points to enhance their power and acquire confidence earlier than shifting 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 also help create a extra well-rounded search for your higher physique.

Banded Entrance Elevate

For anterior delt activation, you may’t go flawed with the entrance increase. 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 increase will even put your pecs to work. So long as you concentrate on bringing your arms to simply above shoulder peak, you’re going to get wonderful activation of your higher chest, too.

  • do it: Stand on a resistance band along with your ft about hip-width aside. Maintain the band along with your fingers shoulder-width aside utilizing a pronated (palms-down) grip. Interact your glutes and abdominals, then increase your fingers to simply above shoulder peak whereas retaining your arms absolutely prolonged. Fastidiously carry your fingers again down towards your hips, then repeat the motion.
  • Units and Reps: 2 x 12-15
  • Relaxation Time: Relaxation for 30-45 seconds after finishing every spherical of the superset.

Advantages of the Banded Entrance Elevate

  • Entrance raises may also 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.

Muscle tissues Educated Throughout 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 tissues:

Deltoids

A big, triangular-shaped muscle that helps give bodybuilders’ shoulders that signature rounded form, the deltoid has three parts (anterior, center, and posterior) that deserve consideration in your programming. Fortunately, this exercise hits the delts from a number of angles with each entrance and lateral raises, in addition to the banded shoulder press.

The upright row additionally works the entrance and center heads as you pull upward on the band. Even the standing chest press entails some anterior deltoid recruitment for stabilization.

Pectoralis Main

The biggest muscle within the chest, the pectoralis main is accountable 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 part of extending the elbow, the triceps brachii additionally performs an vital function in stabilizing the shoulder joints. Instantly 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 really rework 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 (shifting your arm out to the facet) whereas the brief head helps pull the arm towards the midsection through adduction.

Latissimus Dorsi

The biggest muscle tissues on the again, these triangle-shaped muscle tissues are discovered just under 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. 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 simply grow to be tight from poor posture. That stated, workouts like shrugs, upright rows, and the trap bar deadlift could be efficient for constructing dimension and power in your traps.

A Exercise You Can’t Resist

Should you’ve by no means given bands an opportunity, it’s time to embrace a brand new strategy to constructing muscle. There’s no cause you may’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 retaining the remaining intervals brief, chances are you’ll be stunned at simply how difficult (and gratifying) 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 standard resistance on muscular power: A scientific evaluation and meta-analysis. Sage Open Medication7, 205031211983111. https://doi.org/10.1177/2050312119831116
  2. McCrary, J. M., Ackermann, B. J., & Halaki, M. (2015). A scientific evaluation of the results of higher physique warm-up on efficiency and harm. British Journal of Sports activities Medication49(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 stress throughout resistance train stimulates differential muscle protein sub-fractional artificial responses in males. The Journal of Physiology590(2), 351–362. https://doi.org/10.1113/jphysiol.2011.221200

Featured Picture: mrbigphoto / Shutterstock

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