3 Ways to Train the Pectoral Muscles with a Resistance Rubber Band

Table of contents:

3 Ways to Train the Pectoral Muscles with a Resistance Rubber Band
3 Ways to Train the Pectoral Muscles with a Resistance Rubber Band

Video: 3 Ways to Train the Pectoral Muscles with a Resistance Rubber Band

Video: 3 Ways to Train the Pectoral Muscles with a Resistance Rubber Band
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The resistance bungee cord is an inexpensive, portable and versatile accessory for bodybuilders. You can use it to train various muscle groups, including your chest.

Steps

Method 1 of 3: Buying a Resistance Elastic Rope

Work out Pectoral Muscles With a Resistance Band Step 1
Work out Pectoral Muscles With a Resistance Band Step 1

Step 1. Understand what types of resistance elastics are

It's very easy to find cheap elastics on the internet and in physical stores, but you have to choose an accessory made of the correct materials (which won't break during use). There are two most common types:

  • Basic strength elastics: made from a continuous rubber band. They can be of varying lengths and strength levels.
  • Tube resistance elastics: made of rubber or cables and varying in length. They come with extra parts like plastic or foam handles - foam ones are more ideal as they cushion the skin and prevent blistering.
  • Buy a resistance band with comfortable handles if you want to exercise very heavy. Cableless parts are useful for those who want more control over movement resistance.
Work out Pectoral Muscles With a Resistance Band Step 2
Work out Pectoral Muscles With a Resistance Band Step 2

Step 2. Find the ideal strength elastic

Most elastics have specific colors that correspond to the strength level, but not all manufacturers follow this system. Therefore, read the instructions on the accessory package before purchasing. It can be categorized in four ways: light, medium, strong and extra strong. Each has a different tension, and you'll get used to the more intense levels as you build strength in your muscles.

  • The lightweight resistance bands are ideal for those just starting to train, as well as the elderly and injured people who can't handle that heavy. With them, the user has access to 1, 5-3 kilos of resistance. In the color system, they are yellow or pink.
  • Medium resistance elastics are ideal for those who already train and want to integrate more resistance into the program. With them, the user has access to 3, 5-4, 5 kilos of resistance. In the color system, they are either green or red.
  • Strong resistance elastics are ideal for those who train regularly and have strong muscle mass. With them, the user has access to 5, 5 kg or more resistance. In the color system, they are either purple or blue.
  • Extra strong resistance elastics are ideal for those who already have a lot of experience with bodybuilding and have used the accessory before. With them, the user has access to more than 7 kg of resistance. In the color system, they are gray or black.
Work out Pectoral Muscles With a Resistance Band Step 3
Work out Pectoral Muscles With a Resistance Band Step 3

Step 3. Buy an elastic band from a reputable brand

If you buy the accessory at a physical store, try a few different resistance options and ask the sellers for help - after informing them about your training routine and your fitness. Often, the manufacturers themselves indicate the ideal levels for each person, although the most ideal is for you to experiment and see which is more comfortable.

If you buy the accessory online, read the product reviews first to determine if it has quality, durability, and comfort. Also, find out if users are satisfied with the product and if the elastic meets the target

Method 2 of 3: Doing the rubber band fly exercise

Work out Pectoral Muscles With a Resistance Band Step 4
Work out Pectoral Muscles With a Resistance Band Step 4

Step 1. Find a stable object that is tall and thin

Before you fly, you have to find a pole or pipe where you can tie the elastic. It needs to be at your chest.

Choose an object that is stable and secures to the floor or ceiling. It will create your body's resistance against the elastic; therefore, it cannot move

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Step 2. Fly standing

The stand fly is a good exercise for those who want to strengthen their chest with simple movements. Also, it is a good alternative to the fly machines found in the gym.

  • To begin, install the resistance band on one side of the stable object. Hold one end in each hand so that you can spread your arms apart without locking your elbows. Leave them just below the shoulders.
  • Inhale as you bring your hands together until they are almost touching in front of your chest. Bend your elbows slightly, without lowering your arms.
  • Exhale as you return to the starting position, with your arms still straight at your sides.
  • Repeat these movements (including inhalation and exhalation) in 2-3 sets of 10-15 repetitions.
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Step 3. Make the fly tilted

In this variation of the normal fly, you have to stretch your arms at an angle of 45° instead of 90°. If necessary, find a shorter object to attach the elastic band, such as a stair rail or doorknob.

  • Pass the resistance band through the object at a 45° angle. Hold one end in each hand so that you can spread your arms at the same angle - and just below your shoulders.
  • Inhale and bring your arms forward, toward your head, until your hands are almost touching at this 45° angle.
  • Exhale as you return to the starting position, with your arms still straight at your sides.
  • Repeat these movements (including inhalation and exhalation) in 2-3 sets of 10-15 repetitions.
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Step 4. Make the fly declined

In this variation, you have to bring your arms to the ground instead of your head. It is easier to do the exercise while kneeling. Fortunately, you can use the same object as in the previous exercise (inclined).

  • Kneel with your back to the object and pass the rubber band through it at a 45° angle. Hold one end in each hand so that you can spread your arms at the same angle - and just below the shoulders.
  • Inhale and bring both arms in front of your chest, towards the floor, until your hands are almost touching at a 45° angle.
  • Exhale as you return to the starting position, with your arms still straight at your sides.
  • Repeat these movements (including inhalation and exhalation) in 2-3 sets of 10-15 repetitions.

Method 3 of 3: Doing the Bench Press and Bend Bend

Work out Pectoral Muscles With a Resistance Band Step 8
Work out Pectoral Muscles With a Resistance Band Step 8

Step 1. Do the bench press with the rubber band

For that, you have to have access to a mobile exercise bench or at least a regular bench - as long as it accommodates your weight.

  • Attach the resistance band to the seat leg or other structure near your head or chest. Lie down and hold the ends of the accessory in your hands, with your elbows bent and away from your body.
  • Inhale as you extend your arms in front of you. Then exhale as you return your arms to the starting position, with your elbows bent and away from your body.
  • Repeat these movements in 2-3 sets of 10-15 repetitions.
Work out Pectoral Muscles With a Resistance Band Step 9
Work out Pectoral Muscles With a Resistance Band Step 9

Step 2. Perform the bench press

This exercise is great for those who don't have easy access to gym equipment and still want to train their chest. To do this, you need a stable object, which is the resistance point.

  • Thread the resistance band along one side of the object so that it is at a 45° angle. You can also do the exercise at 90° if you can't find a lower stable structure.
  • Hold the ends of the elastic so that the handles are horizontal with your hands and your elbows are very close to your body.
  • Inhale as you extend your arms until they are straight in front of you. Then exhale, returning your arms to the starting position.
  • Do 10-15 repetitions of this movement.
Work out Pectoral Muscles With a Resistance Band Step 10
Work out Pectoral Muscles With a Resistance Band Step 10

Step 3. Do push-ups with the resistance band against a wall

This exercise is excellent for those who have no experience with the rubber band and want to develop chest muscle mass. Doing push-ups on the floor is difficult for someone just starting out. Therefore, the elastic provides a good alternative.

  • Thread the resistance band over your body so that it is under your shoulder blades and on your back. Hold the cables and place your hands against a wall or door. Stand with your legs close together and without bending your knees. Form a small angle with the back surface.
  • Inhale as you push with your hands and lower your body towards the wall. Then exhale, returning to the starting position.
  • Do 10-15 repetitions of this movement.
Work out Pectoral Muscles With a Resistance Band Step 11
Work out Pectoral Muscles With a Resistance Band Step 11

Step 4. Do the military push-ups with the resistance band to intensify things

When you are comfortable in the flexion position, start doing the exercise on the floor, still using the elastic,

  • Wrap the resistance band on your torso, just below your shoulder blades. Grasp the cables and place your hands shoulder-width apart on the floor. Straighten your legs and bring your feet together.
  • Inhale as you push with your hands and lower your body towards the floor. Then exhale as you lift your body weight and return to the starting position.
  • Repeat these movements in 2-3 sets of 10-15 repetitions.

Notices

  • Always consult a professional before adopting a new exercise program; some health problems and injuries make using the accessory risky and painful.
  • Always warm up so you don't get injured.

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