If you’re a newcomer to the world of strength training or have been involved with it, you might be searching for ways to progress your routine and achieve better results.
And Resistance bands are another great addition to your fitness routine. They are easy to use in any setting, and there is a wide variety of exercises you can do with them. But with that, don’t underestimate the power of a resistance band!
These springy tools work for nearly every muscle group from upper body exercises, lower body and even core strengthening exercises. These bands can provide a great full-body workout with minimal equipment and no gym membership fees!
This article looks at resistance bands exercises for beginners so that anyone can get accustomed to using them correctly and learn how to develop a routine involving bands to help with general issues.
What are resistance bands?
Resistance bands, also commonly referred to as exercise bands, are common tools to strengthen and stretch muscles.
They are generally designed to provide resistance against a human force or a movement. They do this by stretching and contracting muscles for a while.
With this quality, these bands are used in many health and fitness training methods. These bands also come in different styles and strengths and are very easy to use.
Why use a resistance band?
It’s simple because you get more out of them than just a full-body workout.
Resistance bands are compact, portable, and an excellent exercise tool to increase flexibility, range of motion, strength, and endurance while improving balance, coordination, posture, and core stability. Plus, they’re super versatile in providing resistance for all body areas – upper, lower and core.
You can also do a vast range of exercises from beginners basic activities to advanced.
So if you are looking to restore the elasticity of your skin, strengthen your muscles, or get an extreme core workout, resistance bands can help you accomplish this.
How to use a resistance band?
Once you buy a resistance band, it creates a little difficulty because of the kind of work you should do by using this band; if you are not well aware of how to use a resistance band, then no need to worry because we are going to provide some different types of workouts with a resistance band.
Top 5 Resistance band Exercises for chest You Should Know :
• Resistance band pushups
Step 1- Position yourself down on the ground with your hand straight on and knees off of the ground. Secure your exercise band around your back, so it runs across your shoulder blades.
While in this position, spread out your feet shoulder-width apart to provide balance and stability.
Step 2- Do a push-up. Your shoulders should be the only moving part, and your body should move as one unit. The band will help intensify the lift to work more muscle fibres than classic push-ups.
Step 3- Do three to four sets of this circuit. Once you can do 8–10 with ease, increase the number of repetitions by 1 per set or increase the number of sets per workout.
• Resistance band chest fly
Step 1- Anchor your resistance bands to a door frame, and place them just at your shoulder height. Adjust the length to your control.
Step 2- Stand facing off the anchor point. Grasp both ends of the band, and keep your elbows bent at 90 degrees as you bring them toward your chest.
Step 3- With palms facing your chest, push your hands out as far as they go. Remain in this position for one count and then return to starting position and repeat for 8-10 reps.
Chest and shoulder workouts with resistance bands:
• Resistance band pullup
Step 1- Anchor the band to a pullup bar and then step yourself on the lower part of the band around your feet in a locking position that it does not slip.
Step 2- Place your feet on the band, hands gripping the pullup bar at shoulder width.
Step 3- Raise yourself in the air to the top of the pullup in a smooth, controlled manner.
Step 4- Lower body down until forearms touch or almost reach the top of the band. Do not let your body touch the ground.
Step 5- Repeat for desired reps.
• Resistance band pullover
Step 1- To start, you will need an anchor point to attach your band overhead so that you can perform an overhead variety of resistance band chest and shoulder workouts.
Step 2- Lie back on the floor and grab the end of the band from overhead with arms extended, fully locking out elbows. Make sure your arms are directly below the anchor point so that the band is stretched tight.
Step 3- Grab the handles of the resistance band and step away from the anchor point, pulling it forward toward your hips.
Step 4- Use your chest muscles to press your arms back to start position as you inhale.
Step 5- Continue with this session by performing pull-ups for 9-10 repetitions.
You May also Interested in Kettlebell Workout For Arms and it’s Benefits
• Crossover fly with band
Step 1- Position the band under your foot on the side you are working.
Step 2- Loop or tie the band around your ankle and pull it up snug but not so tight that it restricts blood flow.
Step 3- Then swing one arm across your body to cross over the opposite shoulder while holding one end of the band.
It would be best to position your arm 45 degrees away from your core, as it will make sure you are not leaning towards your knees but instead lengthening the motion of the exercise.
Step 4- Then draw back the band to its original position.
Step 5- Repeat the same for 8-10 reps.
Things to concern while performing any resistance band workouts:
Resistance bands are excellent, with many benefits. However, there are disadvantages to using resistance bands as well.
These disadvantages aren’t necessarily reasons not to use bands, but they’re essential to be aware of so that you don’t have any unpleasant surprises.
• Breakage: Resistance bands are instrumental. You can use them in many fitness and physical therapy applications. Unfortunately, they are also very prone to breakage.
The material is not as strong as metal or polyurethane, so it is susceptible to excessive tension or pressure.
• Not suitable for bodybuilders: Resistance bands can be a good part if you plan to have a general body type while engaging in this workout routine.
But if you are very muscle conscious and wish to develop your body and make it look better than anyone else, a resistance band may not work for you.
• Correct technique: An individual must understand the correct technique and safety measures that should be adhered to for performing resistance band workouts for chest.
If the resistance band is not used safely and correctly, it can lead to accidents like sprains and tendon injuries.
Conclusion– By now, you have an idea about Resistance band Exercises for Chest and may know which resistance band exercises you will develop stronger upper body muscles.
To successfully perform the move, you should read the description carefully, follow all rules and limitations advised by a fitness expert and know beforehand if you can perform it safely. Also, invest in the best resistance band so that you should avoid injuries.