Resistance bands provide more time under tension to your muscles for growth than free weights do, helping you build them faster. So whether it be correcting bad back posture or simply strengthening core, try these resistance band exercises for back.
Start by standing with feet shoulder-width apart and one end of a resistance band wrapped around each foot, holding both handles with palms facing in opposite directions.
Chest Press
The chest press exercises focus on strengthening not only your pectoral muscles but also the anterior deltoids of your shoulders and triceps brachii of your upper arms. Strong pectoral muscles not only contribute to a strong physique, but can help with any activities requiring pushing or carrying heavy loads. One of the most popular weightlifting moves, this movement can either be performed free-weight or using machines.
If you are new to exercising with heavy weights or use multiple reps of each exercise, or are lifting too quickly and explosively, enlisting the aid of a spotter for chest presses could be extremely helpful. They will assist in lifting the bar safely with proper form so as to reach muscle failure more quickly – which is always beneficial!
A decline dumbbell chest press is another great way to strengthen the pectoral muscles. This exercise requires more balance as you press weight with each rep.
Dependent upon the equipment available to you, chest presses can range from using a seated decline machine or bench with dumbbells in front of them to flat benches equipped with dumbbells in front. When using machines be sure to adjust their seat height accordingly so your shoulders are resting against their back pad tightly while also having your lower back wedged tightly against it.
If using dumbbells, begin with a moderate weight and gradually increase it as your strength improves. Be careful not to close them together too closely as this could injure your shoulders. As with machine chest presses, if muscle failure occurs during any of these exercises, stop lifting and rest for one or two minutes before returning.
Lunge With Band
Lunging with resistance band can be challenging because it exercises so many lower body muscles at once. Balance and concentration are required, yet this movement will build and strengthen your quads (thigh muscles), glutes and hamstrings.
Standing hip-width apart and holding an extended resistance band near each end, step your right foot onto the center of each band to lower into a low lunge stance with your left leg extended and push back through your front knee to return to starting position while engaging your core to maintain straight posture.
Repeat lunges on each side to engage different quad and hip flexor muscles and improve balance and posture, plus target rear deltoid and obliques with resistance bands when rotating your body.
Another effective way to target quads and hip flexors is the lateral lunge – another great variation on resistance band lunge that works both sides of your body at once! This exercise adds variety to standard resistance band lunge training while simultaneously working different muscle groups.
If the standard resistance band lunge doesn’t present enough of a challenge for you, try adding two doubled bands for this exercise. Doing this will work your quads, glutes and hamstrings harder than the single loop version while still leaving enough space between legs to avoid too much pressure on knees. For added intensity without adding pressure to legs. Double up with lighter resistance bands instead.
Triceps Dip With Band
This variation on the classic tricep dip provides all three heads of your triceps with exercise while requiring less shoulder strain. By adding resistance from a band to the exercise and keeping hands away from chest, load is reduced on shoulders; especially helpful if not strong enough to perform full range tricep dips with full range. Furthermore, using the band allows an easy way to unload movement if it becomes too hard; just step further in on band to loosen it or step out further to stretch band back out if it becomes tiresome or just move your foot back to relax the movement altogether!
Anchor one end of a resistance band horizontally between two dip bars and stand with your feet shoulder-width apart, holding onto both bands at chest height with both hands anchored together at hand, both held tightly against your body, with elbows bent, until your torso has dropped just below parallel with the ground; bend your elbows, lower yourself down until just below parallel, pause briefly and press back up.
As you descend with this exercise, make sure that your elbows stay close to your body as you lower. Allowing them to flare out to the side will force your chest to do more of the work and can lead to shoulder injury; similar mistakes have been made with bench press exercises when too much forward lean is taken on by too much forward lean.
Add the lying dumbbell extension for extra difficulty and to target your triceps more efficiently, and build up core muscles while strengthening lower back. Plus, this exercise offers greater stability for those suffering from wrist issues since resistance comes from your arms alone instead of weight bars!
Shoulder Press
One of the most effective shoulder mass-building movements, overhead press (also known as military press), can put your shoulders and spine in compromised positions if performed incorrectly.
To mitigate risk and strengthen deltoids more effectively, using a resistance band as part of your exercise regime will enable harder training while relieving strain from shoulders and necks.
There are various variations of shoulder press exercises that can be performed. This includes both sitting and standing dumbbell presses as well as front and back barbell presses (McKean and Burkett, 2015), but no study has yet identified which variation excite muscles more effectively (Coratella and Schena, 2016).
When performing the standing dumbbell shoulder press, it is vitally important that your elbows remain pointed out to the sides so as not to externally rotate your shoulders as you lower the weight. This will maximize time under tension for each repetition – essential if your aim is to build shoulder strength and size.
As a beginner, the seated dumbbell shoulder press will minimize demand on your abs and lower back. Once comfortable with this movement, progress to standing version before transitioning into barbell version. When switching over, make sure that proper technique and breathing techniques are employed in order to prevent shoulder injuries; additionally it is important to shrug at the top of each repetition in order to activate and strengthen rotator cuff muscles for maximum resilience in your shoulders.
Side Stretch
Performing this side stretch will enhance lateral and lumbar spine flexibility, alleviating muscle tightness that contributes to back pain, as well as strengthening and lengthening piriformis muscles that tighten in those suffering lower back pain and sciatica (pain radiating down leg). It can be done seated or standing, starting by looking straight ahead while relaxing your head; move slowly backward until a comfortable stretch is felt without strain or pain before returning back to initial starting position and repeat on other side.
This posture helps stretch Latissimus Dorsi muscles that may become tight with poor posture or in people performing repetitive tasks such as swimmers, body-builders, utility pole climbers, rowers, or aerialists. Furthermore, it stretches the intercostal muscles which support ribs.
As performing an overhead side reach can be challenging for those with poor balance or core strength, performing this pose against a wall may provide greater stability while decreasing the need for balance. You could also try doing it from within a chair for reduced intensity and easier manageability.
For a more challenging modification, lie on your back with one knee pulled closer to the chest. Interlace your fingers behind this knee, slowly lift it until a gentle stretch can be felt in the back of the leg, hold for 30-60 seconds then repeat on other side.