elastic resistance bands are certainly the cheapest fitness accessory, but also one of the most effective. Whether you are a beginner or already more experienced, exercises with resistance bands will significantly challenge your muscles.
You can use these stretch bands for exercises targeting any part of the body without overworking your joints. And while regular strength exercises generally focus on large muscle groups, resistance band exercises are great for engaging smaller muscles that play, too. , a stabilizing role, particularly on theupper body.
That's why we're bringing you a top of upper body exercises with rubber bands.
8 upper body exercises with rubber band
Horizontal pull with rubber band
- This exercise of pulling horizontally with elastic can be a good alternative in bodybuilding when you don't have access to a rowing machine, for example, but you still want to build your back muscles. The only imperative is to find a good fixed anchor for the elastic, such as around a vertical bar or a post, for example.
- You must then take the other end of the elastic band in both hands, and as for a rower, perform a classic pulling movement. The back should be straight, the knees slightly bent and the elbows should be brought towards the ribs.
- Once again, this is an exercise that takes full advantage of the different existing tensions of the elastics : during the first draws, it is quite possible to be satisfied with a fairly flexible elastic before switching to a more resistant elastic to increase muscle gains on the upper body.
Lateral raises with rubber band
- Lateral raise with elastic is an exercisethat perfectly replaces the dumbbell or the kettlebell. Instead of lifting a weight to strengthen the shoulders, we use the resistance of the elastic bandto provide the same additional power and thus access the same muscle development.
- These lateral raises are also very simple to perform: the elastic must be placed under the feet slightly apart to hold it in place, and all you need to do is then to pull its other end upwards, in a lateral movement. Throughout the movement, the arm must be slightly bent and this movement stops once the hand has reached shoulder height.
- The repetitions of this movement must obviously be performed with one arm then with the other, and to increase the level of difficulty, do not hesitate to use a elastic band with a little high resistance .
Also read: Fully elastic training
Chest draw with elastic
- The chest pull-up with elastic is another exercise that allows you to realize the usefulness of a elastic to build muscle in a simple way. upper body areas.
- Performing this exercise is indeed very simple since all you have to do is pull on the elastic until it reaches chest level.In addition, it does not require any external elements: just wedge the band under the feet slightly apart And make sure to keep the back straight , as often and the shoulders low, you just have to remember that the elbows must stay outwards.
- It's a simple movement that can also benefit from the different resistance levels of the elastics, and it is even advisable not to choose a tension that is too low in order to really ask the muscles exert effort when pulling the strip.
Bicep curl with rubber band
- This exercise of curl biceps is actually the variation with elastic of exercise classic dumbbell bicep workout. The movement is therefore almost instinctive, but since the elastic makes it easier to work both biceps at the same time, you have to remember the different instructions.
- Standing up, the bandage gets stuck again under the feet in order to be held in place and it must be grasped on the other side with both hands, shoulder-width apart. Once the band is caught, the hands return to a natural position, i.e. with the palms facing each other. And during the flexion movement, the elbows must remain fixed and be kept close to the ribs.
- For proper execution, the back must also remain straight and you must remember to be well sheathed throughout the duration of the exercise.
To find out more: How to do biceps exercises with a rubber band?
Tricep extension with rubber band
- The triceps extension with elastic allows you to work and develop this muscle that has not been overstretched by the previous exercises.
- For this movement, it is necessary to have an element in height around which to pass your elastic band, such as a pull-up bar, for example, or quite simply a beam if you are at self. Once divided in two around this element, you must then grab the two ends of the elastic with your hands and simply make a downward pulling movement.
- For effective work of the triceps, it is also necessary to ensure a good amplitude, with a movement going up to the complete extension of the arms. The hands also only move apart at the last moment and remain close to each other when they are at chest level.
Crunch with rubber band
- The crunch is the basic exercise for building your abs. And thanks to the use of a elastic band, it is possible to make this movement even more effective, whether it is to strengthen your cladding or even draw your abdominals.
- The crunch with elastic can be done in 2 ways: on the ground or standing. On the ground, you must attach the elastic to an element behind you, while standing, you must attach it to an element in height.
- As for the movement, on the ground, the elastic is placed on the thorax, we grab it with both hands at the level of the clavicles and we raise the bust by needing to force to because of the resistance of the band.
- For the standing movement, grab the band at the back of the head, elbows forward, and work the abs by lowering the chest and fighting against the resistance of the elastic
Also read: Abs Straps: How to get your 6-pack?
Pumps with elastic
- Push-ups with elastic can be done in order to make them harder. To do this, you must place your hands inside the two ends of the band before passing it to the back of the body, at the level of the shoulder blades.
- When performing the push-ups, the elastic will then play the role of resistance: if it causes no difference on the downswing , the force required to return to the initial position will on the other hand be greater. More energy and power will be required from the muscles, with the obvious aim of participating in their development.
- This exercise is particularly recommended when push-ups have become a little too easy to perform. The elastic is then a perfect alternative to ballast, for example, especially since it is possible to choose elastic that are always more resistant as you get used to it. to the new requested force.
Assisted pull-ups with rubber band
- Assisted pull-ups are mainly intended for people who have not yet succeeded in chaining them due to lack of strength. But assisted pull-ups in bodybuilding can also be a way for accomplished athletes not to fail on a training program that requires increasing the series.
- To perform an assisted pull-up with elastic, first tie the elastic around the bar. Nothing could be simpler: just pass one of the ends of the band inside the other and tighten. The other end of the elastic should then be placed under one foot only and the second foot can be crossed with the first to promote good posture.
- For the traction in itself then, no change: the head must be hoisted above the bar, the arms must fully unfold with each movement and sheathing should not be forgotten.
In parallel, read also: How to progress quickly in pull-ups?
A rubber band model for your upper body exercises
To perform all the exercises mentioned in this article and make them accessible to as many athletes as possible, we have developed a model of resistance bands and elastic bands : More than an alternative to machines and weights, these bands help improve muscle definition and strength while being safer for your joints in the long run.
Train effectively at home with more than 100 exercises that can be done to strengthen the whole body. And you don't just get the bands : they come with a door anchor, carrying bag and user guide to optimize your muscle results.Your upper body session will be optimal thanks to these elastics!
For more information: 10 exercises to do with a rubber band
In conclusion
From push-ups to pull-ups and crunches, many upper body strength exercises can be done with a elastic band
Try the ones mentioned in this article with theSuperhuman Fit Elastic Resistance Bands and you will be delighted with the results!
.
