Superset-Model Higher Physique Resistance Band Exercise for Muscle Features

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 gymnasium, don’t have entry to tools, or aren’t prepared to coach at full capability fairly but as a consequence of an damage, there’s a readymade resolution that can let you nonetheless make progress towards your power and hypertrophy objectives: resistance bands.

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

Even in the event 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 spite of everything, elastic resistance coaching has been proven to advertise related power good points to traditional resistance coaching. (1) This superset-inspired resistance band exercise will make you break a severe sweat, get a correct pump, and rework your fascinated with method higher physique coaching.

Higher Physique Resistance Band Exercise

The right way 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 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. Relating to higher physique coaching particularly, a scientific overview 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 circulate and priming your stabilizing muscle tissues, finishing these mobility workouts will present a much-needed stretch on your pecs and shoulders, which might simply change into tight and stiff from sitting at a desk for prolonged durations of time. Be sure that to keep up correct kind all through the warm-up by retaining your core engaged and going by way of 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 lightweight resistance band towards the ground along with your fingers wider than your shoulders and your palms going through behind you. Pull the band to create some slight pressure and punctiliously 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 lightweight resistance band instantly in entrance of you along with your palms going through 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 instantly 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 lightweight/medium resistance band round a secure anchor level (corresponding to a squat rack or pole) at face stage. 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 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 fingers 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 complete reps.

Superset-Model Higher Physique Resistance Band Exercise

So long as you have got a set of resistance bands, a bit 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 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 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 power and conditioning applications. Whereas the barbell-based version of this train is nice for constructing a thicker, wider again, it requires exact method to keep away from damage.

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 on your higher again muscle tissues.

• The right way 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 produce the band towards your ribs by pulling your elbows again till your fingers align along with your midsection. Be sure that to squeeze your higher again on the prime 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 a substitute of a barbell or a heavy set of dumbbells locations far much less stress in your lumbar area, lowering the danger of damage.
• Not solely does the bent-over row goal upper-body muscle tissues like your rhomboids, rear delts, and lats, however it additionally engages your glutes, hamstrings, and core all through the motion.

Banded Standing Chest Press

Though the bench press is taken into account the gold customary for constructing your chest, you possibly can nonetheless get nice outcomes by leaving the barbell behind for a resistance band. The standing chest press not solely instantly targets your pecs and shoulders but additionally engages your core all through the motion.

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

• The right way 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 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 deliver 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 relatively than mendacity down forces you to interact your stomach muscle tissues extra to keep up stability and steadiness.
• Whereas the bench model permits for a set vary of movement, the standing model will be tougher as a result of it’s important 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 shortly change into taxing in the event you use a thicker resistance band, any such 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.

• The right way to do it: Stand on prime of a resistance band along with your toes about shoulder-width aside. Seize the band from either side and produce your fingers to your shoulders along with your palms going through ahead. Have interaction 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 transferring to the banded upright row.

Advantages of the Banded Shoulder Press

• Utilizing a band to carry out an overhead press will be a good way for individuals with wrist points to develop stronger, extra muscular shoulders with out worrying about supporting the burden of dumbbells or a barbell.
• Performing the standing model reinforces correct posture by recruiting posterior chain muscle tissues like your glutes and hamstrings to keep up a tall, upright physique place.

Banded Upright Row

Pairing a push motion with a pull motion is maybe 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 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 technique to work out your higher again and core. For greatest outcomes, hold your elbows increased than your wrists, and maintain for one to 2 seconds on the prime earlier than bringing the band again to your waist space.

• The right way to do it: Stand on a closed-loop resistance band along with your toes 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 prime, 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 tissues, which can assist 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 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 relatively than your triceps to deliver the band ahead.

• The right way 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 fingers 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. Together with your elbows pointing upward, deliver your fingers ahead by participating 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 transferring 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 achievement on push-based lifts just like the bench press and overhead press.

Banded Biceps Curl

Chances are you’ll not assemble Arnold Schwarzenegger-like arms with a resistance band, however you possibly can definitely construct higher ones with this piece of home gym equipment. Curls are a traditional means to make your biceps greater and stronger — and a band is greater than able to serving to you accomplish each 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 absolutely contract and squeeze your biceps. Or, you possibly can change to a pronated (palms-down) grip to focus on your forearms on the similar.

• The right way to do it: Stand on a resistance band along with your toes 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

• Not like dumbbells or a barbell, utilizing a resistance band means that you can hold fixed pressure in your biceps.
• A banded curl reduces the stress in your elbow and wrist joints, as the burden 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 can even use a band to isolate your lateral deltoid head and strengthen your shoulder joint.

Relating to the method, 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 a substitute of your delts.

• The right way 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. Have interaction your core and lengthen your arms to the perimeters till they kind a 90-degree angle. Squeeze on the prime of the motion to interact 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 will be an efficient approach for somebody with shoulder stability points to enhance their power and achieve confidence earlier than transferring on to the dumbbell model.
• As a result of most compound workouts don’t instantly goal the lateral deltoid, incorporating this motion into your routine can assist create a extra well-rounded search for your higher physique.

Banded Entrance Elevate

For anterior delt activation, you possibly can’t go incorrect 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 peak, you’ll get glorious activation of your higher chest, too.

• The right way to do it: Stand on a resistance band along with your toes about hip-width aside. Maintain the band along with your fingers shoulder-width aside utilizing a pronated (palms-down) grip. Have interaction your glutes and abdominals, then elevate your fingers to only above shoulder peak whereas retaining your arms absolutely prolonged. Rigorously deliver 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 can assist 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 rather more than an remoted shoulder motion.

Muscle tissue Educated In the course of 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 way 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 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 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 necessary position in stabilizing the shoulder joints. Immediately 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 actually rework somebody’s look when absolutely developed. Generally skilled by way of curl variations, the biceps’ two heads truly serve reverse functions. The lengthy head is liable for shoulder abduction (transferring your arm out to the facet) whereas the quick head helps pull the arm towards the midsection by way of adduction.

Latissimus Dorsi

The most important muscle tissues on the again, these triangle-shaped muscle tissues are discovered slightly below the shoulder blade on all 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 melancholy of the scapula. Divided into three elements (superior, inferior, and center), it may simply change into tight from poor posture. That mentioned, workouts like shrugs, upright rows, and the trap bar deadlift will be efficient for constructing dimension and power in your traps.

A Exercise You Can’t Resist

In the event 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 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 reducing again on the wear and tear and tear in your joints. And by supersetting particular workouts and retaining the remainder durations quick, you could be stunned at simply how difficult (and pleasing) this exercise will 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 standard resistance on muscular power: A scientific overview 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 overview of the results 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

Featured Picture: mrbigphoto / Shutterstock