Resistance bands are an excellent way to increase both the intensity and results of your workout. There are plenty of resistance band types to choose from, including:
Looking for a resistance band chest workout at home? We have plenty of tips and tricks to help you master them and build your muscles at home.
Resistance Band Workouts For Chest, Shoulders & Triceps
1. Chest Workouts
Resistance Band Fly
The band fly slightly increases your range of motion which allows for deeper muscle contraction with each rep. To perform the Resistance Band Fly:
Resistance Band Push-Up
When compared with a standard push-up, the resistance band version creates more forceful muscles contractions and increases your tricep's lockout strength. If you want further strength training and range of motion, try placing your hands on a raised surface and performing the motion. To perform a resistance band push-up:
Resistance Band Row
One of the best chest and shoulder workouts with resistance bands, a resistance band row, helps to reinforce back strength and positioning while helping train your shoulder to stabilize during chest workouts. To perform a resistance band row:
Banded Floor Press
The banded floor press isolates your chest and triceps to create minimal stress on your shoulders. It also reinforces back tension and scapular retractions. To perform a banded floor press:
While performing this move, focus on contracting your chest, triceps, and back.
Standing Incline Chest Press
A standing incline chest press is great to do when you are on vacation or in a place without an anchor point. Doing a standing incline chest press involves:
Wide Stance Low Crossover
To perform a wide stance low crossover:
2. Tricep Workouts
To do a band pushdown:
Here are the steps to do a tricep extension:
Overhead Tricep Extension
To perform an overhead tricep extension:
Here is how to do a tricep pull:
3. Shoulder Workouts
A reverse fly is done by:
To perform a front raise:
Lateral raises are done by:
The steps to perform a standing row are as follows:
To perform a band pull-apart:
Safety Measures Before Using Resistance Bands
While resistance bands are a helpful tool, they can wear over time and become dangerous if not cared for correctly. Some helpful tips for using resistance bands safely include:
People Also Ask (FAQs)
Is it bad to train chest and shoulders together?
That depends on your body and the type of training you are doing. We recommend checking with a doctor if you are unsure but keeping proper form and using full movements is usually a good start.
How many days rest between chest and shoulders?
This is another thing that depends on a variety of factors, including your body, the training intensity, and other exercises you are doing. We recommend leaving 1-2 days between chest and shoulder workouts, depending on their intensity, to allow your muscles to recover.
How long does it take to build noticeable muscle?
It is estimated that you can start to see noticeable muscle within three to twelve weeks. This varies depending on your body, intensity level, and type of training, but it is a good guide.
How do I store and care for my resistance bands?
If you are looking to up the ante in your training and see better results, consider incorporating resistance bands into your regular routine. With consistency, effort, and proper form, you could increase your muscle definition and improve your strength.
Last Updated on January 5, 2024