Publish Time: 2023-01-15 Origin: Site
Few people use resistance bands when going to the gym to train their chest, but if you train at home, resistance bands are a very good helper! resistance band training can be used as a supplement to freehand body weight training. At the beginning of fitness, few people can complete push-ups in a standard way, because push-ups require a lot of muscle strength, and the novice's upper limb thrust is weak, and the body is forcibly pushed up by the strength of the arms.
Exercise with resistance bands is different. Bands of different pounds, corresponding to trainers of different strength levels. Girls can choose 10-20 pounds resistance bands, boys can choose 30-50 pounds resistance bands, choose the pounds according to your strength level, and progress gradually. Training with an resistance band doesn't require much of your posture. Because the resistance band can form resistance as long as it is deformed, you can stand, sit, lie down, and you can train your chest muscles just by doing "push" movements.
Of course, chest training with resistance bands is not easy. We recommend two sets of movements, the "basic version" and the "advanced version". At the same time, the details of the movements are explained as clearly as possible to make your chest muscles feel more powerful.
Basic version of the resistance band chest exercises
1. Flat Bird
Keep your back close to the ground, keep your chest and stomach up, slightly bend your arms, and hold both ends of the long resistance bands with both hands.
Under the premise of ensuring the stability of the back and shoulder blades, keep the angle of the elbows unchanged, and lift the arms horizontally upward to squeeze the chest muscles.
Hold for 1-2 seconds at the highest point and slowly lower your arms to the ground. Repeat the action.
2. Inclined bird
Kneel on the ground with your knees pressed against the resistance loop bands. Arms slightly open, elbows slightly bent.
The fists of both hands are in a "V" shape relative to each other, and the upper arms are raised from the height of the navel to the height of the collarbone.
Squeeze your pecs toward the mid-line of your chest as you lift your arms up, controlling not to shrug your shoulders.
3. Push-ups
Put your hands on the ground, tighten your abs, and keep your body in a straight line. Hook the exercise stretch bands with the palm of your hand to resist the resistance of the resistance band.
Bend your elbows and lower your body until your upper arms are parallel to the ground, then push your body back up to the starting position.
Use your core throughout the movement, don't let your stomach touch the ground, and don't let your hips go up.
Resistance bands are incredibly useful, not only for building muscles, but also for improving joint flexibility. Before and after the chest training, you can use the resistance band to complete the lower shoulder joint and chest expansion movement, and stretch the tense muscles near the shoulder joint. In general, the pull up resistance band is a powerful tool for chest training, especially for beginners, you must not miss it.