Resistance bands are inexpensive, portable and versatile training tools that offer a simple alternative to weightlifting. You can use them to work different muscle groups, including the pecs.
Steps
Method 1 of 3: Purchase a Resistance Band
Step 1. Consider the types of piston rings
They are often inexpensive and are easily found on the internet or in sporting goods stores. It is important, however, to find one made of high quality materials, which does not break during the exercises. There are two common types of headbands:
- Simple resistance bands: They are made with a long, rather wide piece of rubber. They are available in different lengths and resistance levels.
- Resistance bands tube: they are made of rubber or rope and their length can vary. Almost all of these models have foam or plastic handles on the garments, to allow for different workouts. Foam handles are best, as they help avoid pain and blisters after intense workouts.
- You should purchase a resistance band with comfortable, padded handles if you want to do exercises that require a firm grip. Handleless tools are useful if you want to wrap them around something or if you want to loop them twice around your hand for more control over the level of resistance.
Step 2. Find the resistance level that's right for you
Almost all bands have a color that corresponds to a different level of resistance. However, not all manufacturers follow the same color system, so always check the specifications of a band before purchasing. Resistance levels are usually divided into four main categories: light, medium, heavy and extra heavy. Each level ensures a different amount of tension while using the headband. Over time, you can progress to higher resistance levels as you become stronger and more toned.
- The lightweight resistance bands are ideal for people who are just starting to train, for the elderly or for those who have suffered an injury and need a low level of load to recover. The light resistance bands allow users to perform exercises with 1.5 - 3 kg of load. They are often colored yellow or pink.
- The medium resistance bands are suitable for those who follow a training program and want to integrate the exercises that use this tool into their routine. They offer 4 - 5 kg of load and are green or red in color.
- Heavy bands are suitable for those who train regularly and have a fairly developed muscle mass. They offer 6kg or more of payload and are purple or blue in color.
- The extra heavy resistance bands are ideal for fitness experts who have used lighter bands before and want to do intense workouts. They can provide more than 8kg of payload and are gray or black in color.
Step 3. Look for well-known brands when buying an elastic band
If you are shopping in a store, you should try different resistance levels before choosing a tool. Ask the clerk for advice on which endurance level is best for you, based on your training program and fitness level. Often, well-known sports brands are a guarantee of good quality, although it is always best to try one first to decide if it is right for you.
If you're shopping online, read product reviews before deciding which one to buy. Note what previous buyers have considered for quality, durability, and comfort. You should make sure that all buyers are satisfied with the product, that it complies with its description, and that it offers a level of resistance that suits your fitness level
Method 2 of 3: Fly with the pecs
Step 1. Find a stable, tall, narrow object
Before you fly with your pecs, you need to find a training area with a tall, narrow object, such as a pole or tube, around which you can wrap the resistance band to hold it steady. The idea is to have the band at chest level, to make the pectorals work correctly.
Make sure the object you choose is stable, is firmly fixed to the ground and the floor. You need to use it to create resistance for the chest muscles, so make sure it can't move as you perform the movement
Step 2. Start with a standing chest fly
This is an excellent introductory exercise that allows you to strengthen the pectorals with two simple movements. It is a good alternative to the chest machines that you can find at the gym.
- Start by placing the band behind a stable object. Grab both ends with your hands and stretch it across the arm's width. Make sure you keep your arms straight, just below shoulder height, but don't lock your elbows.
- Inhale as you bring both hands forward, bringing them together in front of your chest. Try to bend your elbows slightly and keep your arms straight.
- Exhale as you return to the starting position, with your arms extended to the side.
- Repeat these movements, inhaling and exhaling, for 10-15 repetitions.
Step 3. Try a fly with the pecs in an inclined position
In this variation of the previous exercise, you have to keep your arms outstretched at an angle of 45 ° and not 90 ° to the body. Look for a stable object that can hold the sash at a lower angle, such as a railing on a flight of stairs or a firm door handle.
- Pass the elastic band behind the stable object at a 45 ° angle. Hold both ends of the band in your hands and stretch it across your arms, which should form a 45 degree angle and stay slightly below shoulder height.
- Inhale as you bring your arms forward, towards your head, so that your hands meet in front of your chest at a 45 ° angle.
- Exhale as you return to the starting position, with your arms extended to the side.
- Repeat these movements, inhaling and exhaling, for 10-15 repetitions.
Step 4. Fly with your pecs bent forward
In this variation, you will bring your arms towards the floor and not towards your head. It may be easier to do this if you kneel on the ground. You can use the same object you chose for the sloped fly. Make sure you pass the elastic band behind the stable object so that it cannot move during the exercise.
- Kneel with your back to the stable object and pass the band behind it so that it is at a 45 ° angle to your body. Hold both ends of the band in your hands and stretch it across the width of your arms, which should form a 45 ° angle with your body and stay slightly below shoulder height.
- Inhale as you bring your arms forward, towards the ground, so that your hands meet in front of your chest at a 45 degree angle.
- Exhale as you return to the starting position, with your arms extended to the side.
- Repeat these movements, inhaling and exhaling, for 10-15 repetitions.
Method 3 of 3: Chest Lifts and Elastic Band Pushups
Step 1. Do a bench press lift with the elastic band
To do this exercise, you need a training bench that you can lift. If you don't have one, you can use a regular bench, as long as it can support your weight and you are able to lift it.
- Place the band under the legs of the bench near your head or upper body. Lie down on the bench and hold both ends of the sling. Bend your elbows and keep them facing away from you.
- Inhale as you extend your arms, until they are directly above you. Then, exhale as you bring your arms back towards your body and bend your elbows outwards.
- Repeat these movements 10-15 times.
Step 2. Try a standing chest lift
This exercise is great if you don't have gym equipment and are looking for a way to get your pecs to work. You need a stable object to tie the sling to during movement.
- Pass the elastic band behind the stable object at a 45 ° angle to the body. You can also use the band at 90 ° if you can't find a stable object with a lower bar.
- Hold both ends of the resistance band, keeping the handles horizontal and your elbows close to your body.
- Inhale as you extend your arms, until they are directly above you. Then, exhale as you bring them back towards you, bending your elbows.
- Repeat these movements 10-15 times.
Step 3. Try push-ups with the resistance band against a wall
Try this exercise if you are using elastic bands for the first time and are looking to build up your muscle mass. Doing push-ups on the ground is difficult for a beginner, so start in a standing position.
- Pull the band around your body so that it is under your shoulder blades in the middle of your back. Hold the handles of the band with your hands and hold them against a wall. Stand up straight, keep your legs straight behind you and together. Your body should form a sharp angle with the wall.
- Inhale and push your hands against the wall as you lower your body towards it. Exhale as you take your body off the wall.
- Repeat these movements 10-15 times.
Step 4. Test yourself with military push-ups with an elastic band
Once you are familiar with the wall push-up position, move on to the floor push-ups.
- Loop the band around your upper body, just below the shoulder blades. Hold the handles of the band with your hands and bring them to the ground at shoulder distance. Keep your legs stretched out behind you, bringing your feet together.
- Inhale as you push down with your hands and lower your body towards the floor. Exhale as you push with your hands to the ground and lift your body.
- Repeat these movements 10-15 times.
