The final way I like to use resistance bands for my chest is to throw some punches. Repeat this for 8 to 10 reps in each set and make sure the last ones burn.ĪLSO READ: Best Resistance Band Supersets for Upper Body Workout 10. Remember to keep those elbows locked and try to hold the strain for a few seconds when you get to the lowest point. While keeping your arms extended, push them down towards your torso and go as far as you can. Dumbbell Chest Exercises Without a Bench.Shoulder Exercises With a Resistance Bands.You’ll also want to stagger your feet as the forward movement into the tension will push your body backwards and off-balance. Slowly push your hands forward until your arms are fully stretched and repeat for 8 to 10 reps over 3 sets. Start with your hands gripping the handles, your palms facing down, and about shoulder-width apart. I find the best approach is to attach the bands low to the ground, as this will force you into a slightly upward movement. The advantage is that you can gain more range of motion by allowing your elbows to dip slightly behind your shoulders. Standing Chest PressĪn alternative to the lying chest press from above is to do a bench press move while standing up. Aim for 3 sets of 8 reps while gradually using stronger bands. That would activate more of your shoulder and arm muscle groups rather than your chest and back.Īt the lowest point, try to hold your hands in place for a few seconds before you repeat the move, as this should bring on the burn a bit sooner. Then bring them back to your starting position and feel the strain in your chest muscles and even your shoulder blades.Īdd these to your training with 3 sets of 8 reps. To start the chest exercise, extend your arms all the way in front of you at about chest height and then bring both hands towards your body in a wing-like motion. Grab the band with each hand and step forward so that you can counteract the force of the band, which will try to pull you backwards. Securely attach the bands to a pole, door, or training machine and stand with your back towards the anchor. You’ll possibly need a few bands at the same time as you want to aim for less than 10 reps and really feel the burn with the last 2. This is one of my favorite moves for a resistance band chest workout. Related: Best Bench Press Alternatives 2. įor maximum strength build-up, do these about eight times per set. You should also feel the strain build up around your shoulder blades along with a strong burn in your pecs. CLICK TO DOWNLOAD: GUIDE TO BULKING WITHOUT GETTING FAT! →
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