Superset-Type Higher Physique Resistance Band Exercise for Muscle Features

There’s little question barbells and dumbbells reign supreme with regards to 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 resulting from an harm, there’s a readymade resolution that may mean you can nonetheless make progress towards your energy and hypertrophy targets: resistance bands.

Whereas they’re sometimes related to bodily remedy and rehabilitation settings, bands deserve much more respect from the health neighborhood. In spite of everything, though they could appear reasonably innocuous, they nonetheless have the flexibility to ship a ample stimulus for muscle growth and improvement.

Even for those who’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 spite of everything, elastic resistance coaching has been proven to advertise related energy positive factors to standard resistance coaching. (1) This superset-inspired resistance band exercise will make you break a critical sweat, get a correct pump, and remodel your fascinated by tips on how to strategy higher physique coaching.

Higher Physique Resistance Band Exercise

Easy methods to Heat-Up Your Higher Physique for a Resistance Band Exercise

With a full slate of higher physique workouts on the horizon, you’ll need to dedicate a while to organize your thoughts, muscle mass, and ligaments for what’s to return. 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. On the subject of higher physique coaching particularly, a scientific evaluation confirmed sturdy 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 getting ready your shoulder joints for the exercise to observe. Along with rising blood circulation and priming your stabilizing muscle mass, finishing these mobility workouts will present a much-needed stretch to your pecs and shoulders, which might simply develop into tight and stiff from sitting at a desk for prolonged durations of time. Be certain to keep up correct type all through the warm-up by retaining your core engaged and going by way of 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 arms 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 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 dealing with downward and your arms just a few 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 (resembling a squat rack or pole) at face stage. Utilizing an overhand grip, seize the band together with your arms 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 arms 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-Type Higher Physique Resistance Band Exercise

So long as you may have a set of resistance bands, a little bit little bit of area, and a strong playlist to maintain you pumped, you’ll have every thing you might want 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 method to keep away from harm.

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 to your higher again muscle mass.

• Easy methods 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 arms align together with your midsection. Be certain 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 transferring 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 chance of harm.
• Not solely does the bent-over row goal upper-body muscle mass like your rhomboids, rear delts, and lats, but it surely 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’ll be able to 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 additionally engages your core all through the motion.

Be certain to powerfully prolong your arms through the lockout part for max triceps recruitment. Whereas it could be tempting to let the band come again rapidly, keep full management so you’ll be able to reap the muscle hypertrophy rewards of time underneath stress. (3)

• Easy methods 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 top 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 utterly. Slowly carry your arms 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 reasonably 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 might be more difficult as a result of it’s important 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 rapidly develop into taxing for those who use a thicker resistance band, the sort of 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 mentioned, don’t be afraid to problem your self with a heavier band, particularly for those who’re an intermediate or superior lifter.

• Easy methods to do it: Stand on prime of a resistance band together with your ft about shoulder-width aside. Seize the band from each side and produce your arms to your shoulders together with your palms dealing with ahead. Interact your core and drive your arms towards the ceiling till your arms are totally prolonged. Convey 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 might 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 probably 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 other 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 strategy 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 prime earlier than bringing the band again to your waist space.

• Easy methods to do it: Stand on a closed-loop resistance band together with your ft roughly hip-width aside. Seize the band with each arms 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 can assist enhance your posture and preserve 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 through the use of your physique weight reasonably than your triceps to carry the band ahead.

• Easy methods 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 arms 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, carry your arms ahead by partaking your triceps till your arms are totally prolonged. Let your arms 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 lets you get a deeper stretch of the muscle in comparison with an train like a rope triceps pushdown.
• Strengthening your triceps is a surefire strategy to set your self up for fulfillment on push-based lifts just like the bench press and overhead press.

Banded Biceps Curl

It’s possible you’ll not assemble Arnold Schwarzenegger-like arms with a resistance band, however you’ll be able to definitely construct higher ones with this piece of home gym equipment. Curls are a traditional means to make your biceps greater 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 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 identical.

• Easy methods to do it: Stand on a resistance band together with your ft roughly shoulder-width aside. Seize the band with each arms utilizing a supinated (palms-upward) grip. Preserve an upright posture and carry out a normal biceps curl, holding the contraction for 2 seconds earlier than reducing your arms 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 lets you preserve 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 Elevate

One of many best shoulder exercises for attaining that rounded look, the lateral raise is historically carried out with dumbbells. Nonetheless, you too can use a band to isolate your lateral deltoid head and strengthen your shoulder joint.

On the subject of 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 over the brunt of the work as a substitute of your delts.

• Easy methods 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 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 transferring to the banded entrance increase.

Advantages of the Banded Lateral Elevate

• A banded lateral increase might be an efficient manner for somebody with shoulder stability points to enhance their energy and acquire confidence earlier than transferring 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 can assist create a extra well-rounded search for your higher physique.

Banded Entrance Elevate

For anterior delt activation, you’ll be able to’t go mistaken with the entrance increase. And after hitting your lateral delts, your shoulders can 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 deal with bringing your arms to simply above shoulder top, you’ll get glorious activation of your higher chest, too.

• Easy methods to do it: Stand on a resistance band together with your ft about hip-width aside. Maintain the band together with your arms shoulder-width aside utilizing a pronated (palms-down) grip. Interact your glutes and abdominals, then increase your arms to simply above shoulder top whereas retaining your arms totally prolonged. Fastidiously carry your arms 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 can assist 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.

Muscle mass Skilled In the course of 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 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 biggest 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 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, resembling overhead or chest press variations. Along with being an integral element of extending the elbow, the triceps brachii additionally performs an necessary position in stabilizing the shoulder joints. Instantly focusing on all three heads through the overhead triceps extension is an environment friendly strategy 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 skilled by way of curl variations, the biceps’ two heads truly 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 biggest muscle mass on the again, these triangle-shaped muscle mass 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. 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 simply develop into tight from poor posture. That mentioned, workouts like shrugs, upright rows, and the trap bar deadlift might 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 motive you’ll be able to’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 durations brief, it’s possible you’ll be stunned at simply how difficult (and fulfilling) this exercise might be.

References

1. Lopes, J. S. S., Machado, A. F., Micheletti, J. Ok., De Almeida, A. C., De Souza Cavina, A. P., & Pastre, C. M. (2019). Results of coaching with elastic resistance versus typical resistance on muscular energy: A scientific evaluation and meta-analysis. Sage Open Drugs, 7, 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 harm. British Journal of Sports activities Drugs, 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. Ok., & Phillips, S. M. (2012). Muscle time underneath 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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