A resistance band not everyone has an equally good reputation. A shame, because they are extremely suitable for training. You can use them for almost any muscle group, so you can do a full-body workout with them when you are away from a gym. Every fanatic athlete should therefore immediately put the resistance band in their suitcase, so that you can always train, wherever you go. There are a lot of resistance band exercises for your upper body and your lower body.
Why train with a resistance band?
Like we said you can do the resistance band excellent use for training. The advantage of this is that they offer resistance throughout the exercise, so that your muscles are constantly working. Resistance bands are the solution if you want to build your muscles, lose weight or both.
To be able to perform a full-body workout with a resistance band you must of course put several exercises in a row that train all muscle groups, but which exercises are suitable to perform with a resistance band and which muscle group you train with the different exercises? In this article, we'll take a closer look at the exercises for your upper body. You can find the resistance band exercises for your lower body here.
Resistance band exercises for your upper body
With the 12 resistance band exercises that we are now going to explain to you, you can train different muscle groups in your upper body. Of course you can also perform the exercises separately if you want to train a specific muscle group, for example. Good luck!
Maybe you always carry out your shoulder exercises with weights, but out research it appears that you might as well do this with a resistance band. Your muscles are put to work just as hard in both cases. We explain two resistance band exercises for your shoulders.
1. Shoulder press
To perform the shoulder press, stand on the resistance band with your feet hip-width apart. Make sure that you are standing upright and that your knees are not locked. Then take a good hold of the handles or ends of the resistance band and bend your arms. Your elbows are pointing out and your hands are at shoulder height, palms facing out. You will be in the starting position in no time. Extend your arms above your head while holding the resistance band and then gently lower them until you are back in the starting position. Repeat this until you get the correct number rep have reached.
2. Pull separately
The name probably already suggests the purpose of this exercise, but we will explain it again.
Stand up straight and stretch your arms shoulder width apart in front of your chest, while holding a resistance band. You can hold it single or double. Then you move your arms apart so that you pull the resistance band apart, as it were. Now slowly move your arms towards each other and repeat the exercise until you have reached the desired number of reps.
A strong back is important for good walking posture, among other things. That is why we definitely recommend that you regularly include these two resistance band exercises for the back in your training schedule.
To row with the resistance band you sit on the ground with straight legs. You pass the resistance band under your feet so that there is tension on it, and you hold the handles or ends in your hands, with your palms facing each other. Then pull the handles towards you by pulling in your arms and straightening your back. Extend your arms and move your upper body slightly forward so that you can repeat the exercise.
4. Assisted pull up
The pull-up is not the easiest exercise, but with the help of a resistance band it has to work.
To perform the assisted pull-up, attach the resistance band to the bar. You can do this by hanging it over the bar, passing one end through the other end and pulling the strap tight. Then you pull the resistance band down so that you can hang it around your bent leg at the height of your shin. Now grab the bar and put the leg that is still on the ground over the calf of your other leg. The resistance band stays in place during the exercise. Now you pull yourself up like a normal pull-up.
Are you ready?
Very well! Now put the leg that is not in the resistance band back on the floor and release the bar. Then first pull the resistance band down before you put your other foot on the floor. This prevents the resistance band from rising uncontrollably. Very safe!
Of course you want beautiful chest muscles that you can show off in the summer. We will now tell you how you can train this!
5. Push up
Without a doubt you know what a push-up is. You probably perform the push-up regularly if you want to train your chest muscles, but did you know that you can also perform it with a resistance band?
In principle you have to adopt the same posture as with a normal push-up. The only addition is of course the resistance band. This runs from one hand to the other through your back. You place your hands on both ends, so that it stays in place when you start moving. Now you actually do the same as with a normal push-up. Your hands are shoulder-width on the floor and you rest only on your toes. Lower yourself slowly until your body almost touches the floor. Then you come up again by straightening your arms. Make sure you keep your body as straight as possible and only stretch your arms. Repeat this until you reach the desired number of reps.
Did you know that you build up just as much power with push-ups with the resistance band as you do with bench presses? Spanish one research has confirmed this. Even without devices you can grow muscles.
You can also perform the push-up with resistance band with push up stands.
6. Bench press
You probably always do bench presses with a barbell or with dumbbells, but did you know that it is also possible with a resistance band?
Place the leg at the head of the sofa on the resistance band so that you can pull it if you lie with your back on it. Then lie down on the bench as with a normal bench press, and hold the ends of the resistance band in both hands. The exercise is then the same as with a normal bench pressure.
We have already explained to you which exercises you can perform for you biceps to train, but the following two resistance band exercises can also be used to train the biceps.
7. Bicep curl
To perform this exercise, you must first attach the resistance band at hip height to a solid object, such as a heating pipe. Then you stand so far away from the object, with your back to it, that the resistance band is tight when you grasp it with your arms stretched behind your back. You place your feet in front of you, with your front foot in front of your body and your rear foot behind your body.
This is the starting position. Now bend your arms so that your forearms come forward. Make sure that you keep your elbows behind your body and do not take them with you. Now move your arms back until you are in the starting position and repeat this a few times.
Tip: If you place your feet next to each other instead of in front of each other, you train your chest muscles more intensively.
For the next exercise you will once again be on hip-width on the resistance band. Grasp the resistance band with your arms outstretched, palms facing forward. Then move your hands to your shoulders by bending your arms. Your biceps will have to work now because they have to resist the resistance band's resistance. Then extend your arms again and repeat the exercise.
In addition to the biceps are the triceps important muscles in your upper arms. You can train your triceps with the following two resistance band exercises.
9. Overhead triceps press
Before you perform this exercise, you must attach the resistance band to a sturdy object, just like with the bicep curl. Then you walk away from the object until the resistance band is tight and you put your feet firmly on the ground. You are now standing with your back to the object. Make sure that you put one foot in front of the other foot. Bend your arms above your head, so that you have the band behind your head. Then stretch your arms while you keep holding the resistance band. The stretching movement ensures that you train your triceps.
10. Triceps Press
Do you not have heating pipes or other sturdy objects at hand, but do you want to train your triceps with resistance band?
Don't worry, because for this exercise you don't need anything besides a resistance band and your own body. Stand with one leg in the resistance band and step forward with your other leg. The resistance band runs along your back during this exercise, from your foot to your hands. Grab the handles behind your head and your elbows point up. Make sure that the strap should not touch your shoulders, back and head.
You then train your triceps by stretching your arms above your head and bending them again until the desired number of reps is achieved.
Beautiful abdominal muscles is a dream for many people. For this reason they are trained regularly. The following two exercises are also great for training your abs.
11. Sit Ups
You can also do sit-ups with the resistance band. You can do this on a fitness bench with footrest, where you can lower one of the sides, but you can also walk without equipment. We will further explain this last way.
To do the sit-up, lie down on the floor with your knees bent for a solid object. You have to put the resistance band around it. The resistance band comes right through your bent knees. Then grab one of the ends in both hands and come up. Move your upper body towards your knees. Then lower yourself again to repeat the exercise.
12. Kneeling crunch
To perform this exercise, you must wrap the resistance band around a high point. Then sit on your knees and grasp both ends of the resistance band. Hereby the intention is that your arms are bent and your hands are at shoulder height. Now bend over so that your upper body is at hip height. Hereby you pull in your abs. You keep your arms and hands tight against your chest. Then you stand up again. You can now repeat this exercise several times, until you have reached the desired number of reps.
As you can see, there are enough resistance band exercises that you can use if you want to train your upper body. Even if you have no weights or no gym at your disposal, you will go a long way and you can always get started with the resistance band.
A resistance band is not only useful when training your upper body, but also for your buttocks, quadriceps, hamstrings and calves there are various exercises that you can perform with a resistance band.
Do you also want to know with which resistance band exercises you can train your lower body? Then read quickly this article in which we explain 8 resistance band exercises for four muscle groups in your lower body.
What is your favorite exercise to train your upper body with a resistance band?
Let us know in a comment!