Are you tired of feeling weak and sagging chest? Let’s face it, everyone wants nice rocky chest, A large, perfectly defined pectoral is one of the best signs that hours and hours have been spent pushing heavy weights.
But dumbbells and the various machines at the gym aren’t the only ways to work this gorgeous muscle group. If you’re tired of the same old chest workout and looking for a new way to train your chest, it’s time to try it. resistance bands.
At first glance, it may seem that these devices are nothing special; Although, guarantee good muscle function by subjecting them to constant stress, thus favoring the development of muscles. Resistance bands were born as a method rehabilitation For patients who wish to return to exercise following an injury. Today it can be included in any strength training.
bands are primarily used as a dumbbell and pulley supplement, They give great versatility as they have different levels of resistance and are perfect for chest training: From push-ups to the press through the cross. In other words, practically all pectoral exercises can be done with bands.
Some exercises to strengthen the chest
If you’re brave and dare to step out of your comfort zone, you can try these exercises with resistance bands that can give you a fresh perspective on your routine:
resistance band push ups
This is a variation of the classic push-up, performed by placing a resistance band around the back to add extra difficulty as you push.
- Place the band around the back, under the arms, and grasp the ends with fingers that are flat on the floor.
- Place palms on the ground at shoulder height
- Get into classic straight push-up position
- Begin going down, bending your elbows until you reach the bottom, you will not notice the use of the band during this route
- It starts to rise to overcome the resistance offered by the rubber.
bench press with band
There are two options: Use only one band to perform the movement or tie a light rubber band to the bar to create additional resistance. This second case is usually more challenging and rewarding.
- Tie the band to a weight loaded bar, however don’t put too much on it
- Lie on the bench in such a way that the rubber is right behind your back and the bench
- From this position start the downward movement
- start pushing to overcome resistance
banded air punch
It may seem too easy to throw a few quick jabs into the air. And that’s it. The difficulty here lies in the resistance to such a push: it is very tiring and the force with which one hits is soon lost.
- Stand straight with your feet hip-width apart. Loop a resistance band around your back or tie it to a wall to create more resistance.
- The rubber should be under the shoulder blades, and both ends should be brought forward under the armpits.
- Step back with one foot for stability during movements. Stay on your guard by covering the front of your face.
- Punch in the air with one hand and return to guard position
- Once the first hand is back, you can hit with the other hand.
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