One of the most efficient ways to train at home is using elastic bands. You can easily complete a workout in a small area like your living room, without requiring a lot of space or equipment. The choice of resistance band is flexible and can be based on personal preference or what you have available.
In this article we are going to teach you the best exercises with elastic bands for the upper body.
The best exercises with elastic bands for the upper body
Band Bent Over Row
Start standing, making sure your feet are hip-width apart. Position yourself in the center of the resistance band. Hold one end of the band with each hand, making sure they are very close to your body.
To avoid overloading, Make sure your knees are slightly bent and your trunk is forward.. Remember to keep your back straight and your knees slightly behind your toes at all times.
To activate your abdominal muscles, apply constant pressure to your abdomen. Use the bands to perform a bicep curl movement, raising your arms until they are level with the floor. Then, return to the starting position and continue this sequence for a total of 3 sets, made up of 12 repetitions each. Remember to allow yourself a 30-second rest between each set.
Pull apart with resistance bands
To begin, get into an upright posture and grab the resistance band by your midsection, avoiding the ends. Hold it with both hands placed in front of your body, making sure your hands are shoulder-width apart and your palms face down.
Extend your arms and keep them parallel to the floor. Stretch them as much as you can, feeling the tension in your back and the tension in your shoulder blades. Continue deliberately to bring your arms back to the starting position. Repeat this process until you have achieved a total of 3 sets, each consisting of 12 repetitions.
Banded Lying Pullover
In order to successfully perform this exercise, it is essential to have a stable support point that safely anchors the elastic band at its midpoint. After placing the band on the stand, lie supine on the floor and grab one end of the band with each hand. Extend your arms toward the back of your head.
Maintaining full extension of your arms, use the band to bring your hands toward your hips, making sure they touch. Little by little, she brings her arms to the starting position. Continue performing the exercise for a total of three sets, with each set consisting of 8 to 10 repetitions.
Push-ups with resistance bands
Get into a plank position on the floor, looking down, and grab the band with your hands. Position the band so that extends along your shoulder blades, with the ends held firmly in your hands. Make sure your hands are in line with your shoulders.
Gently flex your arms, gradually lowering your chest toward the floor until you reach a comfortable position. Proceed to extend your arms once more. It is essential that you can perceive the resistance of the band, exerting pressure on both your arms and your chest. Complete three sets of 8 to 10 repetitions each.
Incline Chest Press with Resistance Band
Get into a not-too-steep stride position, placing the midpoint of the band against the back of your foot. Hold the ends of the band, making sure they are very close to the shoulders, while facing the palms forward.
Stretch your arms up, extend them fully and experience the effort in the muscles of your upper chest. Return to the starting position and repeat this process until completing 3 sets consisting of 8-10 repetitions.
Banded Standing Front Chest Press
Find a column to secure the resistance band in the middle. Stand with your back to her and grab one end of the band with each hand, maintaining a position with the elbow bent at chest level and parallel to the floor.
Start by stepping forward with one foot, getting into a lunge position. Gradually extend your arms in front of you until they reach full extension. Complete 2 sets of 10 to 12 repetitions by returning your arms back and alternating the front leg each time, for a total of 4 sets total.
Banded Overhead Shoulder Press
Get into a light lunge position, placing the center of the resistance band under your front foot. Hold the ends of the band near the shoulders, making sure the palms are facing each other.
Maintaining a constant state of tension in your upper body, gradually lengthen your arms in a vertical position. Simultaneously, rotate your forearms so that when you reach the apex, your palms are facing forward.
To return to the initial position, perform the reverse movement. Complete a total of 4 sets, holding the band with each foot for 2 sets and aim for 8 to 10 repetitions in each set.
Lateral raises with resistance bands
To begin, stand with your feet together and the band centered under them. Hold one end of the band with each hand. Maintain an upright posture as you extend your arms outward, working to keep them as straight as possible. Continue until your hands reach a slightly elevated position above your shoulders.
Gradually return to the starting position. Continue this process until you have a total of 3 sets, each consisting of 10 to 12 repetitions.
Banded Biceps Curl
To perform the band biceps curl, stand with your feet together and centered on the resistance band. Keep your arms close to your body, facing up with your palms and grasping one end of the band with each hand.
Maintaining proper elbow alignment, begin the upward movement of the resistance band, experiencing biceps activation. He proceeds to return to the starting position and continues this sequence for a total of 3 sets, made up of 10-12 repetitions each.
Banded Overhead Triceps Extension
Get into a shallow lunge stance, gripping the center of the band with your back foot and holding one end with each hand. Raise one arm in a straight line, parallel to the head.
Perform a movement in which you bend your arm, bringing your forearm behind your head and parallel to the ground. Then, proceed to extend your arm once more. This action constitutes a repetition.
Continue performing the exercise until you have successfully completed two sets of 10 to 12 repetitions for each arm, which results in a total of four series.
I hope that with this information you can have the best exercises with elastic bands for the upper body.