Best Exercises
For Resistance Bands

Let’s take a look at some of the best exercises for resistance bands. These simple exercises will get you fast results and this program is what I like to call “goof proof.” By "best exercises" I mean the ones that will give you the fastest muscle building results. I used it myself to build muscle mass from home using only good quality resistance bands. These are the best exercises for upper body muscle development Here are the best exercises for resistance bands that focus on your chest.

Chest Press -

This exercise is similar to a bench press with weights except you are standing… no need for any bench. Builds square shaped pectoral muscles for men… lifts and develops “cleavage” for women.
  1. Stand upright as you hold the resistance bands handles. You can attach the bands around a tree, back deck, fence or pole. (Please Note: The best resistance bands come with a hook that you can easily attach to you door.)
  2. Face away from the door (if using the door hook attachment) pole, fence etc. Grasp Handles chest high, palms down and press the handles forward and focus on bringing the elbows together. Your wrists should be parallel or in line with you armpits.
  3. Stop just before your elbow joints are straight and reverse the motion backwards.
  4. Repeat depending on your fitness goals. 8 to 12 repetitions 3 to 4 sets.
Here are the best exercises for resistance bands that focus on your arms.

Biceps Curl -

This is similar to a standing biceps curl with dumbbells. Builds cannon ball shaped biceps.
  1. Grasp resistance bands handles and step on the bands in the middle while holding on to handles. Palms facing up.
  2. Curl the handles upwards but don’t allow the resistance to stop at the top of the movement, keep the tension on the biceps muscle. Slowly lower your hands and repeat movement.
  3. Repeat depending on your fitness goals. 8 to 12 repetitions 3 to 4 sets.

Triceps French Press –

One of the best exercises for your triceps muscle.
  1. Grasp the handles palms down. Attach the resistance bands to the top part of the door using the door attachment or hook the middle part of the bands to a pole etc…
  2. Face the door or pole and step back while keeping your arms straight in front of you. (Make sure you attach the bands a foot higher than the top of your head and step back until your arms are stretched in front of you while holding the resistance band handles.)
  3. Press the handles downward (similar to a cable triceps pull down)
  4. Stop just before your elbows are straight and reverse the motion back up.
  5. Stop when your elbows are 90° from the ground and then reverse the motion back down.
  6. Repeat depending on your fitness goals. 8 to 12 repetitions 3 to 4 sets.
Here are the best exercises for resistance bands that focus on developing your shoulders.

Shoulder Press-

This is the granddaddy of all shoulder exercises. If you want broad melon capped shoulders this is the bad boy.
  1. Sit upright on a chair with your legs and grip spaced shoulder width apart. Rap the resistance bands around and underneath the chair. Palms down.
  2. Under control, push the bands directly up while focusing on your shoulders.
  3. Stop just before your elbow joints are straight and reverse the motion down.
  4. Under control, lower the resistance bands, stop when your elbow joints are in line with your shoulders and reverse the motion back up.
  5. Repeat depending on your fitness goals. 8 to 12 repetitions 3 to 4 sets.
Here are the best exercises for resistance bands that focus on developing your back.

Lat Pull Down-

This is a great exercise for developing that V-tapered look and developing great posture.
  1. Grasp resistance bands handles, palms down. Attach the resistance bands to the top part of the door using the door attachment or hook the middle part of the bands to a pole etc…
  2. Pull handles towards you in a rowing motion but downwards.
  3. Stick your chest out while focusing on bringing your shoulder blades together.
  4. Stop just after your elbow joints are in line with your shoulders and reverse the motion back up.
  5. Slowly and under control, reverse the resistance back up, stop just before your elbow joints are straight and reverse the motion back down.
  6. Repeat depending on your fitness goals. 8 to 12 repetitions 3 to 4 sets.
Final Conclusions: Make sure that the resistance bands you use are from a good quality manufacturer. Bands that are of poor quality… similar to plain old rubber bands lose their elasticity over time.
Get yourself a good set of resistance bands made by a high quality and well known manufacturer like Bodylastics or Gold’s Gym Bands.

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Here are some interesting articles you may want to read:

Exercises for Resistance Bands - Discover the best resistance band exercises.

Review of Bodylastics - An interesting review of Bodylastic resistance bands.

Workout With Resistance Bands - Secrets That Get Results Fast!


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