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HomeBlogSuperset-Fashion Higher Physique Resistance Band Exercise for Muscle Positive aspects

Superset-Fashion Higher Physique Resistance Band Exercise for Muscle Positive aspects


There’s little doubt barbells and dumbbells reign supreme in relation to sculpting the final word physique. Nevertheless, whether or not you don’t have time to make it to the health club, don’t have entry to tools, or aren’t prepared to coach at full capability fairly but resulting from an damage, there’s a readymade resolution that can assist you to nonetheless make progress towards your power and hypertrophy targets: resistance bands.

Whereas they’re usually related to bodily remedy and rehabilitation settings, bands deserve way more respect from the health group. In spite of everything, though they might appear slightly innocuous, they nonetheless have the power to ship a ample stimulus for muscle progress and growth.

Man performs a resistance band chest press while looking ahead.
Credit score: RomanSo / Shutterstock

Even if you happen to’ve largely resisted band-based exercises for concern 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 comparable power good points to traditional resistance coaching. (1) This superset-inspired resistance band exercise will make you break a critical sweat, get a correct pump, and rework your fascinated about 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 workout routines on the horizon, you’ll wish to dedicate a while to organize your thoughts, muscle mass, 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 damage. With regards to 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 comply with. Along with rising blood circulation and priming your stabilizing muscle mass, finishing these mobility workout routines will present a much-needed stretch in your pecs and shoulders, which might simply develop into tight and stiff from sitting at a desk for prolonged intervals of time. Be certain to keep up correct type all through the warm-up by conserving your core engaged and going by way of the complete vary of movement (no partial reps) for every train.

  1. Banded Shoulder Circles: Stand together with your toes about shoulder-width aside. Maintain a light-weight resistance band towards the ground together with your palms wider than your shoulders and your palms dealing with behind you. Pull the band to create some slight stress and punctiliously 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 transferring on to the following warm-up train.
  2. Band Pull-Aside: Stand together with your toes hip-width aside. Maintain a light-weight resistance band straight in entrance of you together with your palms dealing with downward and your palms a couple of inches wider than your shoulders. Along 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 together with your physique. Squeeze for one to 2 seconds earlier than slowly letting the stress 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 light-weight/medium resistance band round a secure anchor level (akin to a squat rack or pole) at face stage. 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 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 together with your elbows, and barely rotate your arms in order that the again of your palms 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 whole reps.

Superset-Fashion Higher Physique Resistance Band Exercise

So long as you’ve gotten a set of resistance bands, slightly little bit of area, and a strong playlist to maintain you pumped, you’ll have every little thing it is advisable 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 again and chest, whereas one other superset pairs a triceps train with a direct biceps motion.

Plus, this session makes use of the compound set precept, which entails 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 advantages 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 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 power and conditioning applications. Whereas the barbell-based model 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 in your higher again muscle mass.

  • do it: Stand on a resistance band together 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 convey the band towards your ribs by pulling your elbows again till your palms align together with your midsection. Be certain to squeeze your higher again on the prime of the motion, then slowly let the stress 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 an alternative of a barbell or a heavy set of dumbbells locations far much less stress in your lumbar area, decreasing the chance of damage.
  • Not solely does the bent-over row goal upper-body muscle mass 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 straight targets your pecs and shoulders but additionally engages your core all through the motion.

Be certain to powerfully prolong your arms throughout 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 underneath stress. (3)

  • do it: Wrap a medium resistance band round an anchor level — akin 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 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 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 slightly than mendacity down forces you to interact your belly muscle mass extra to keep up stability and stability.
  • Whereas the bench model permits for a hard and fast vary of movement, the standing model may be more difficult as a result of it’s a must 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 develop into taxing if you happen to use a thicker resistance band, the sort 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 if you happen to’re an intermediate or superior lifter.

  • do it: Stand on prime of a resistance band together with your toes about shoulder-width aside. Seize the band from either side and convey your palms to your shoulders together with your palms dealing with ahead. Interact your core and drive your palms towards the ceiling till your arms are absolutely 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 transferring to the banded upright row.

Advantages of the Banded Shoulder Press

  • Utilizing a band to carry out an overhead press may be a good way for folks 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 mass 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 essentially 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 mass.

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

  • do it: Stand on a closed-loop resistance band together with your toes 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 prime, 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 mass, which might help enhance your posture and maintain 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 essentially 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 certain there’s stress 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 deliver the band ahead.

  • 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 palms 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. Along with your elbows pointing upward, deliver your palms ahead by participating 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 transferring 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 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 possibly can actually construct higher ones with this piece of house health club tools. 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 targets.

To make this train more difficult, 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 possibly can change to a pronated (palms-down) grip to focus on your forearms on the identical.

  • do it: Stand on a resistance band together with your toes roughly shoulder-width aside. Seize the band with each palms utilizing a supinated (palms-upward) grip. Keep an upright posture and carry out a regular 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

  • In contrast to dumbbells or a barbell, utilizing a resistance band permits you to maintain fixed stress 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 Increase

One of many finest shoulder workout routines for reaching that rounded look, the lateral increase is historically carried out with dumbbells. Nevertheless, you can even 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 end in your traps taking up the brunt of the work as an alternative of your delts.

  • 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 type a 90-degree angle. Squeeze on the prime of the motion to interact 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 transferring to the banded entrance increase.

Advantages of the Banded Lateral Increase

  • A banded lateral increase may be an efficient method for somebody with shoulder stability points to enhance their power and acquire confidence earlier than transferring 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 possibly can’t go improper with the entrance increase. And after hitting your lateral delts, your shoulders will likely 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 deal with bringing your arms to simply above shoulder peak, you’ll get glorious activation of your higher chest, too.

  • do it: Stand on a resistance band together with your toes 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 simply above shoulder peak whereas conserving 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.

Muscle tissue Educated In the course of the Exercise

An all-encompassing routine that requires only one piece of health club 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 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 entails some anterior deltoid recruitment for stabilization.

Pectoralis Main

The most important muscle within the chest, the pectoralis main is accountable 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, akin to overhead or chest press variations. Along with being an integral part of extending the elbow, the triceps brachii additionally performs an essential function 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 rework somebody’s look when absolutely developed. Generally educated by way of curl variations, the biceps’ two heads really serve reverse functions. The lengthy head is accountable for shoulder abduction (transferring your arm out to the facet) whereas the brief head helps pull the arm towards the midsection through adduction.

Latissimus Dorsi

The most important muscle mass on the again, these triangle-shaped muscle mass are discovered just under the shoulder blade on both sides. They’re recruited throughout vertical pulling actions akin 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 accountable for rotation, retraction, elevation, and despair of the scapula. Divided into three components (superior, inferior, and center), it will possibly simply develop into tight from poor posture. That stated, workout routines like shrugs, upright rows, and the entice bar deadlift may be efficient for constructing measurement 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 strategy to constructing muscle. There’s no purpose you possibly can’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 reducing again on the damage and tear in your joints. And by supersetting particular workout routines and conserving the remaining intervals brief, it’s possible you’ll be shocked at simply how difficult (and fulfilling) 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 typical 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 consequences of higher physique warm-up on efficiency and damage. 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 underneath 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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