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

There’s little question barbells and dumbbells reign supreme on the subject of sculpting the final word physique. Nonetheless, whether or not you don’t have time to make it to the health club, don’t have entry to gear, or aren’t prepared to coach at full capability fairly but attributable to an harm, there’s a readymade resolution that may permit 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 much more respect from the health group. In spite of everything, though they could appear somewhat innocuous, they nonetheless have the power to ship a ample stimulus for muscle growth and improvement.

Even for those who’ve largely resisted band-based exercises for worry of not making positive factors, 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 positive factors to traditional resistance coaching. (1) This superset-inspired resistance band exercise will make you break a severe sweat, get a correct pump, and remodel your fascinated about find out how to strategy higher physique coaching.

Higher Physique Resistance Band Exercise

The way to 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 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. Relating to higher physique coaching particularly, a scientific evaluate confirmed robust 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 making ready your shoulder joints for the exercise to observe. Along with growing blood move and priming your stabilizing muscle tissues, finishing these mobility workout routines will present a much-needed stretch on your pecs and shoulders, which may simply turn out to be tight and stiff from sitting at a desk for prolonged durations of time. Make sure that to keep up correct type all through the warm-up by preserving 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 palms wider than your shoulders and your palms going through behind you. Pull the band to create some slight stress and punctiliously 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 along with your toes hip-width aside. Maintain a lightweight resistance band straight in entrance of you along with your palms going through 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, have interaction 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 lightweight/medium resistance band round a steady anchor level (resembling a squat rack or pole) at face degree. Utilizing an overhand grip, seize the band along 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 along with your elbows, and barely rotate your arms in order that the again of your palms are going through 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 have got a set of resistance bands, just a little little bit of area, and a strong playlist to maintain you pumped, you’ll have all the pieces 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 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 includes 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 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 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 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 strong stimulus on your higher again muscle tissues.

• The 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 convey the band towards your ribs by pulling your elbows again till your palms align along with your midsection. Make 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 shifting 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, decreasing the danger of harm.
• Not solely does the bent-over row goal upper-body muscle tissues like your rhomboids, rear delts, and lats, nevertheless 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’ll be able to 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 in addition engages your core all through the motion.

Make sure that to powerfully lengthen your arms throughout the lockout section for optimum triceps recruitment. Whereas it might be tempting to let the band come again shortly, preserve full management so you’ll be able to reap the muscle hypertrophy rewards of time below stress. (3)

• The way to do it: Wrap a medium resistance band round an anchor level — resembling 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, have interaction your core and drive your arms ahead till you lock out your triceps fully. Slowly convey 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 somewhat than mendacity down forces you to interact your belly muscle tissues extra to keep up stability and steadiness.
• Whereas the bench model permits for a set vary of movement, the standing model could be tougher as a result of you must 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 turn out to be taxing for those who use a thicker resistance band, one of these 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 stated, don’t be afraid to problem your self with a heavier band, particularly for those who’re an intermediate or superior lifter.

• The way to do it: Stand on prime of a resistance band along with your toes about shoulder-width aside. Seize the band from each side and convey your palms to your shoulders along with your palms going through ahead. Have interaction your core and drive your palms towards the ceiling till your arms are totally 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 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 probably 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 other 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 finest outcomes, maintain your elbows larger than your wrists, and maintain for one to 2 seconds on the prime earlier than bringing the band again to your waist space.

• The way to do it: Stand on a closed-loop resistance band along 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 tissues, 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 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). Make sure that there’s stress on the band all through the motion, and keep away from dishonest on any reps by utilizing your physique weight somewhat than your triceps to convey the band ahead.

• The way to 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 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, convey your palms ahead by participating your triceps till your arms are totally 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 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 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’ll be able to actually construct higher ones with this piece of home gym equipment. 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 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 totally contract and squeeze your biceps. Or, you’ll be able to change to a pronated (palms-down) grip to focus on your forearms on the similar.

• The way to do it: Stand on a resistance band along 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 reducing 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

• Not like dumbbells or a barbell, utilizing a resistance band means that you can 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 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.

Relating 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 over the brunt of the work as a substitute of your delts.

• The 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 type 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 shifting to the banded entrance increase.

Advantages of the Banded Lateral Increase

• A banded lateral increase could be an efficient means 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 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’ll be able to’t go unsuitable 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 glorious activation of your higher chest, too.

• The way to do it: Stand on a resistance band along with your toes about hip-width aside. Maintain the band along with your palms shoulder-width aside utilizing a pronated (palms-down) grip. Have interaction your glutes and abdominals, then increase your palms to only above shoulder peak whereas preserving your arms totally prolonged. Fastidiously convey 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 way more than an remoted shoulder motion.

Muscular tissues Educated Through the Exercise

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

Pectoralis Main

The biggest muscle within the chest, the pectoralis main is liable 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 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, resembling overhead or chest press variations. Along with being an integral element of extending the elbow, the triceps brachii additionally performs an necessary function in stabilizing the shoulder joints. Straight 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 remodel somebody’s look when totally developed. Generally educated by way of curl variations, the biceps’ two heads really serve reverse functions. The lengthy head is liable for shoulder abduction (shifting your arm out to the aspect) whereas the quick head helps pull the arm towards the midsection by way of adduction.

Latissimus Dorsi

The biggest muscle tissues on the again, these triangle-shaped muscle tissues are discovered slightly below the shoulder blade on both sides. They’re recruited throughout vertical pulling actions resembling pull-downs and pull-ups, in addition to horizontal pulling actions just like the bent-over row. Effectively-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 components (superior, inferior, and center), it could actually simply turn out to be tight from poor posture. That stated, workout routines 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

For those who’ve by no means given bands an opportunity, it’s time to embrace a brand new strategy to constructing muscle. There’s no motive you’ll be able to’t nonetheless base nearly all 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 workout routines and preserving the remainder durations quick, it’s possible you’ll be shocked at simply how difficult (and satisfying) 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 typical resistance on muscular power: A scientific evaluate and meta-analysis. Sage Open Medication, 7, 205031211983111. https://doi.org/10.1177/2050312119831116
2. McCrary, J. M., Ackermann, B. J., & Halaki, M. (2015). A scientific evaluate of the results of higher physique warm-up on efficiency and harm. British Journal of Sports activities Medication, 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. Okay., & Phillips, S. M. (2012). Muscle time below stress 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

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