The resistance band is a lightweight, portable and versatile equipment. They are great to use whether you plan to work out at the gym, home or traveling on the road. You can increase the difficulty of your workouts by picking up thicker resistance bands that correlates to higher resistance levels, as you progress over time. The following are 10 excellent upper body exercises that incorporates a resistance band.
Pushup is a common exercise for developing your chest, triceps, shoulders and core. Adding a resistance band to your pushup routine will increase its difficulty.
2. Standing Chest Press
Standing chest press with resistance bands work out the same muscle groups as the pushup. This exercise is a great starting point for building the strength necessary to do pushups. The proper form for the standing chest press requires you to have a lead leg and a trailing leg that are bent at the knees. Sink your weight into a stable position before starting the pushing motion. You have the option of pushing each hand forward at the same time or separately.
3. Shoulder Press
The overhead press will strengthen your shoulders and triceps. Simply step on the middle of your resistance band, have your tricep parallel to the ground and then push your hands towards the ceiling.
4. Shoulder Press with Squats
This workout is a nice alternative option to the standard shoulder press exercise. Notice how the image shows that the individual starts in the squatted position with the resistance band placed under both feet. As you move upward from the squat to a standing position, your hands should simultaneously push upward towards the ceiling.
5. Front Raise
Front raise strengthens your shoulders, primarily the anterior deltoids, and is a common exercise used in rehabilitation programs for shoulder injuries. For this exercise, keep your arms extended and locked out. The starting position has your hands placed in the lowered position. The movement for this exercise requires lifting your hands upwards and while keeping the hands shoulder width apart throughout the motion. Stop this upward motions as soon as the hands reach shoulder height and then lower the hands back to the starting position.
6. Overhead Tricep Extension
This isolation exercise is fantastic at building your tricep muscles. The starting position is similar to the overhead press one as it requires the same leg position and resistance band placement beneath the back leg. However, the overhead tricep extension has your humerus bone, bone between between shoulder and elbow, positioned perpendicular to the ground and shoulder width apart. Once stabilized in this position, the only movement will be your hands moving backward towards the ground, as far as it is can, and then the extension of the triceps that causes your hands to move upwards so that your arms end up being fully extended.
7. Seated Row
The seated row works your upper and middle back, as well as your biceps. For this exercise, simply sit on the floor with your legs extended, feet touching each other and the resistance band placed beneath both feet. Start with your arms extended and then pull the ends of the resistance band towards yourself. Focus on contracting your back and pulling your elbow as far back as comfortably possible. Next, return your arms back to the starting position. Make sure to keep your back straight and the rest of your body still throughout this motion.
8. Standing Row
The standing row is similar to the seated row. except it utilizes your legs and core to keep yourself stabilized during this exercise. Find an immobile and sturdy object to wrap your resistance band around. Position yourself away from the chosen object to remove slack from the resistance band. Bend your knees and put yourself in a squatting position. As you keep your body still, pull on the ends of the resistance band with the same motions as the seated row.
9. Resistance Band Pull Apart
This is a straightforward exercise that enhances your shoulders and upper back muscle. Stand up straight with your feet and extended arms positioned shoulder width apart. Each pull apart repetition consists of pulling the band to the extended position indicated in the image and then returning your arms back to the starting position.
10. Standing Bicep Curls
To develop your biceps with resistance bands, stand up straight with the band under either feet and simply go through the bicep curling motion.
If you are looking for a complete set of resistance bands, I recommend getting the Black Mountain resistance bands from Amazon. It comes with 5 bands: Yellow (2-4 lbs.), Blue (4-6 lbs.), Green (10-12 lbs.), Black (15-20 lbs.) and Red (25-30 lbs.). It also comes with door handles, and ankle strap, and a resistance band carrying case. It’s what I bought to strengthen and rehab my shoulders.