Superset-Type Higher Physique Resistance Band Exercise for Muscle Positive factors

There’s little question barbells and dumbbells reign supreme in terms of sculpting the final word physique. Nonetheless, 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 consequence of an harm, there’s a readymade resolution that may 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 any case, though they could appear slightly innocuous, they nonetheless have the power to ship a adequate stimulus for muscle growth and growth.

Credit score: RomanSo / Shutterstock

Even if you happen to’ve largely resisted band-based exercises for concern of not making positive factors, it’s by no means too late to rethink your stance. In any case, elastic resistance coaching has been proven to advertise comparable energy positive factors to traditional resistance coaching. (1) This superset-inspired resistance band exercise will make you break a critical sweat, get a correct pump, and remodel your excited about find out how to strategy higher physique coaching.

Higher Physique Resistance Band Exercise

Find out 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 wish to dedicate a while to organize your thoughts, muscular tissues, and ligaments for what’s to come back. Warming up for any exercise — even one which leaves barbells, dumbbells, and machines by the wayside for resistance bands — is crucial if you wish to carry out at your finest and keep away from harm. With regards to higher physique coaching particularly, a scientific assessment confirmed robust 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 growing blood move and priming your stabilizing muscular tissues, finishing these mobility workouts will present a much-needed stretch on your pecs and shoulders, which might simply develop into 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 via 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 fingers wider than your shoulders and your palms going through behind you. Pull the band to create some slight pressure and thoroughly 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 instantly in entrance of you together with your palms going through downward and your fingers a couple of inches wider than your shoulders. Along 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 instantly 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 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 together 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-Type Higher Physique Resistance Band Exercise

So long as you may have a set of resistance bands, just a little little bit of house, and a stable playlist to maintain you pumped, you’ll have all the pieces it’s worthwhile 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 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 energy and conditioning packages. Whereas the barbell-based version of this train is nice for constructing a thicker, wider again, it requires exact approach to keep away from 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 stable stimulus on your higher again muscular tissues.

  • Find out how to do it: Stand on a resistance band together with your ft shoulder-width aside and your knees barely bent. Seize the ends of the band with an overhand grip, brace your core, and hinge on the hips till your torso is between 45 levels to parallel with the bottom. Retract your shoulder blades and produce the band towards your ribs by pulling your elbows again till your fingers align together 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 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 danger of harm.
  • Not solely does the bent-over row goal upper-body muscular 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 commonplace 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 instantly targets your pecs and shoulders but in addition engages your core all through the motion.

Be sure that to powerfully prolong your arms in the course of the lockout section for max triceps recruitment. Whereas it could be tempting to let the band come again rapidly, keep full management so you may reap the muscle hypertrophy rewards of time below pressure. (3)

  • Find out how to do it: Wrap a medium resistance band round an anchor level — corresponding to a squat rack or pole — in order that it’s on the 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, have interaction your core and drive your arms ahead till you lock out your triceps fully. 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 slightly than mendacity down forces you to have interaction your stomach muscular tissues extra to take care of stability and stability.
  • Whereas the bench model permits for a set vary of movement, the standing model may be more difficult as a result of it’s important to stand additional away from the anchor level to create extra 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 develop into taxing if you happen to use a thicker resistance band, any such 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 if you happen to’re an intermediate or superior lifter.

  • Find out how to do it: Stand on high of a resistance band together with your ft about shoulder-width aside. Seize the band from each side and produce your fingers to your shoulders together with your palms going through ahead. Interact your core and drive your fingers towards the ceiling till your arms are totally prolonged. Deliver your elbows again to 90 levels, then repeat the motion.
  • Units and Reps: 3 x 12-15
  • Relaxation Time: No relaxation time earlier than shifting to the banded upright row.

Advantages of the Banded Shoulder Press

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

Banded Upright Row

Pairing a push motion with a pull motion is 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 other movement to harness your traps, biceps, and higher again muscular tissues.

Usually carried out with an EZ curl bar or barbell, the banded upright row is an easier solution to work out your higher again and core. For finest outcomes, preserve your elbows greater than your wrists, and maintain for one to 2 seconds on the high earlier than bringing the band again to your waist space.

  • Find out how to do it: Stand on a closed-loop resistance band together 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 muscular tissues, which will help enhance your posture and preserve 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 ability clear and deadlift that require you to maintain the barbell near your physique.

Banded Overhead Triceps Extension

There are many methods to coach your triceps, together with rope pushdowns, dips, and the close-grip bench press. For this exercise, using a resistance band to carry out overhead triceps extensions will stimulate all three heads of the muscle whereas getting your lats and abdominals concerned, too.

To get probably the most out of this train, give equal consideration to the concentric portion (the a part of the motion when your muscular tissues contract) and the eccentric portion (the a part of the motion when your muscular tissues lengthen). Be sure that there’s pressure on the band all through the motion, and keep away from dishonest on any reps by utilizing your physique weight slightly than your triceps to carry the band ahead.

  • Find out how to do it: Wrap a resistance band round a squat rack or different anchor level at or barely greater than your waist. Seize the band with each 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. Along with your elbows pointing upward, carry your fingers ahead by partaking your triceps till your arms are totally 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 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 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 may definitely 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 totally contract and squeeze your biceps. Or, you may change to a pronated (palms-down) grip to focus on your forearms on the identical.

  • Find out how to do it: Stand on a resistance band together with your ft roughly shoulder-width aside. Seize the band with each fingers utilizing a supinated (palms-upward) grip. Keep an upright posture and carry out a normal biceps curl, holding the contraction for 2 seconds earlier than decreasing 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 means that you can preserve 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 best shoulder exercises for reaching that rounded look, the lateral raise is historically carried out with dumbbells. Nonetheless, you can even use a band to isolate your lateral deltoid head and strengthen your shoulder joint.

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

  • Find out how to do it: Take a staggered stance together with your left foot about 12 inches in entrance of your proper. Place a resistance band beneath your left foot and seize the ends with a pronated (palms-down) grip. Interact your core and prolong 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 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 Elevate

  • A banded lateral increase may be an efficient means 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 workouts don’t instantly goal the lateral deltoid, incorporating this motion into your routine will help create a extra well-rounded search for your higher physique.

Banded Entrance Elevate

For anterior delt activation, you may’t go fallacious with the entrance increase. And after hitting your lateral delts, your shoulders might be greater than warmed up for the second a part of the final superset.

Furthermore, the banded entrance increase can even put your pecs to work. So long as you concentrate on bringing your arms to only above shoulder peak, you’ll get wonderful activation of your higher chest, too.

  • Find out how to do it: Stand on a resistance band together with your ft about hip-width aside. Maintain the band together with your fingers shoulder-width aside utilizing a pronated (palms-down) grip. Interact your glutes and abdominals, then increase your fingers to only above shoulder peak whereas retaining your arms totally prolonged. Rigorously 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 will help enhance shoulder mobility, as they strengthen the rhomboids and posterior deltoids.
  • The banded model forces you to activate your glutes and abdominals on each rep, which makes the train rather more than an remoted shoulder motion.

Muscular tissues Skilled Through 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 via the ringer. From pushing your pecs to torching your triceps, right here’s a breakdown of how this superset-style session recruits particular muscular tissues:

Deltoids

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

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

Pectoralis Main

The most important 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

Situated 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. Straight focusing 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 remodel somebody’s look when totally developed. Generally skilled via curl variations, the biceps’ two heads truly serve reverse functions. The lengthy head is accountable for shoulder abduction (shifting your arm out to the facet) whereas the quick head helps pull the arm towards the midsection through adduction.

Latissimus Dorsi

The most important muscular tissues on the again, these triangle-shaped muscular tissues are discovered just under the shoulder blade on either side. They’re recruited throughout vertical pulling actions corresponding to pull-downs and pull-ups, in addition to horizontal pulling actions just like the bent-over row. 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 elements (superior, inferior, and center), it could possibly simply develop into tight from poor posture. That stated, workouts like shrugs, upright rows, and the trap bar deadlift may be efficient for constructing dimension and energy in your traps.

A Exercise You Can’t Resist

If you happen to’ve by no means given bands an opportunity, it’s time to embrace a brand new strategy to constructing muscle. There’s no purpose you may’t nonetheless base the vast majority of your upper-body exercises round barbell variations of presses and rows. Nonetheless, incorporating resistance bands into your routine can present a pleasant change of tempo mentally whereas additionally chopping again on the damage and tear in your joints. And by supersetting particular workouts and retaining the remainder intervals quick, chances are you’ll be shocked at simply how difficult (and pleasurable) this exercise may be.

References

  1. Lopes, J. S. S., Machado, A. F., Micheletti, J. Okay., De Almeida, A. C., De Souza Cavina, A. P., & Pastre, C. M. (2019). Results of coaching with elastic resistance versus standard resistance on muscular energy: A scientific assessment 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 assessment 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 below pressure 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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