Resistance bands (a type of elastic band for strength training) are affordable, easy to carry and are a versatile training tool instead of weight training. You can use resistance bands to work several muscle groups, including the pectoral (chest) muscles.
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Method 1 of 3: Buying Resistance Bands
Step 1. Know the different types of resistance bands
Resistance bands are inexpensive and can be purchased online or at sporting goods stores. However, you should find a resistance band that is made of quality material so that it doesn't tear or break during use. There are two types of resistance bands in common use:
- Basic resistance band: This resistance band is made of one long piece of rubber. These tools are available in various lengths and different levels of resistance.
- Tube resistance bands: These resistance bands are made of rubber or rope and vary in length. Most of these rubbers have a handle at each end made of foam or plastic for various types of exercise. It's best to opt for foam grips as they prevent blisters or blisters after strenuous exercise.
- You should purchase a resistance band that has a comfortable grip and has padding if you plan to do exercises that require a firm grip. Resistance bands without handles are useful if you want to wrap the rubber or double it for increased control over resistance levels.
Step 2. Find the ideal resistance level
Most resistance bands will be color coded according to their resistance level. However, not all manufacturers follow a color coded system so check the resistance band specifications before buying. Resistance levels are usually organized into 4 categories: light, medium, heavy, and extra heavy. Each level has a different amount of voltage that the user can rate during training. Over time, you can switch to a higher resistance band to build muscle and strength.
- Lightweight resistance bands are ideal for people just starting out, seniors, or users who have suffered an injury and need light exercise while recovering. This resistance band is color coded yellow or pink.
- Medium resistance bands are great for users who are used to training and want to incorporate resistance bands into their training menu. This resistance band usually has a resistance of 3.5-4.5 kg and is color coded green or red.
- Heavy resistance bands are great for people who train regularly and have fairly strong muscle mass. This rubber has a resistance of 5.5 kg or more and is color coded purple or blue.
- Extra heavy resistance bands are ideal for experienced users who have used the device for intense training. This rubber has a resistance of 7.25 kg and is color coded gray or black.
Step 3. Look for a popular brand of resistance band
If you bought this tool in a store, we recommend trying different resistance levels before buying. Ask store employees for advice on resistance levels based on exercise routines, and fitness levels. Often, a well-known brand of sports equipment is a good indicator of quality, although it is still a must-try to ensure comfort.
If you purchased this tool online, read the product reviews before buying. Pay attention to the assessment of product quality, durability, and comfort. You should also ensure that other buyers are satisfied with the device and that the resistance level is appropriate for your training purposes
Method 2 of 3: Doing the Pectoral Fly Latihan
Step 1. Look for a stable, tall and slender object
Before doing this exercise, you'll need to find an exercise area that has a tall, slender object, such as a post or pipe, to wrap the resistance band around so it doesn't slide around. The point is to put a resistance band at chest height so that the exercise can be performed correctly.
Make sure the selected object is stable enough and fixed to the ground and/or ceiling. This object will be used to help create resistance against your body so make sure the object and rubber don't move around during the exercise
Step 2. Perform a standing pectoral fly
This exercise is a good introduction to strengthening the pectoral muscles in two simple movements. This exercise is a good alternative to the chest workout machine at the gym.
- Begin to loop the resistance band so that it surrounds one side of a stable object. Hold each end in each hand so that the rubber is about as wide as your hand span. make sure your arms are straight but your elbows don't lock. Both arms should be below shoulder height.
- Inhale as you pull your arms forward so that your palms meet in front of your chest. Try to keep your elbows slightly bent and your arms straight.
- Exhale as you return to the starting position, with your arms straight at your sides.
- Repeat this movement, inhale and exhale, do 3 sets per 10-15 repetitions.
Step 3. Try the incline pectoral fly exercise
This exercise is a variation of the pectoral fly in which the arms are extended and at a 45-degree angle (instead of 90 degrees). You may need a stable object that will hold the resistance band at a low angle, such as a water pipe bar or a doorknob that is firmly attached to a door.
- Loop the resistance band so that it surrounds one side of the stable object at a 45-degree angle. Hold each end of the resistance band so that they are as wide as your hand span. both arms should form a 45 degree angle and be just below shoulder height.
- Inhale and pull your arms forward, toward your head so that your palms meet in front of your chest at a 45-degree angle.
- Exhale as you return to the starting position so that your arms are straight at your sides.
- Repeat this movement, inhale and exhale, do 2-3 sets per 10-15 repetitions.
Step 4. Perform a decline pectoral fly
In this variation, you'll be aiming your arms toward the ground instead of your head. This exercise may be easier to do on your knees on the ground. Use the same stable object for the incline pectoral fly. Make sure you circle the resistance band on a stable object so it doesn't shift during the exercise.
- Kneel so that both knees are facing away from the object and wrap the resistance band around a stable object at a 45-degree angle. Hold each end of the resistance band so that they are as wide as your hand span. Your arms should form a 45-degree angle and be just below shoulder height.
- Inhale as you pull your arms forward, toward the ground so that your palms meet in front of your chest at a 45-degree angle.
- Exhale as you return to the starting position, with your arms at your sides.
- Repeat this movement, inhale and exhale, do 2-3 sets per 10-15 repetitions.
Method 3 of 3: Doing the Pectoral Press and Resistance Band Push Ups
Step 1. Perform a bench press with a resistance band
The trick, you need an exercise bench that can be lifted. If you don't have one, use a regular bench, as long as it can be lifted and accommodates your weight.
- Wrap the resistance band around the leg of the bench closest to your head or upper body. Lie on a bench and hold each end in each hand. Both elbows should be bent and pointing away from you.
- Inhale as you extend your arms so they are directly above you. then, exhale as you pull your hands back so that your elbows are bent and pointing away from you.
- Repeat this movement for 2-3 sets per 10-15 repetitions.
Step 2. Try the standing pectoral press exercise
This exercise is great if you have limited equipment or are looking for another way to work your pectoral muscles. You need a stable object that you can use as a point of resistance during your workout.
- Loop the resistance band around a stable object at a 45 degree angle. You can also do this exercise with a resistance band at a 90-degree angle if you can't find a low stable object.
- Hold both ends of the resistance band so that the grip is horizontal in your hands and your elbows are close to your body.
- Inhale as you extend your arms so that they are straight in front of you. Then, exhale as you pull your arms back toward you so that your elbows are bent and close to your body.
- Repeat this movement for 10-15 repetitions
Step 3. Do the resistance band push ups against the wall
Try this exercise if you are new to resistance bands and want to build pectoral muscle mass. If push ups on the floor are too difficult, try standing push ups against a wall or door first.
- Wrap the resistance band around your torso, just below your shoulders (around the middle of your back). Grasp the handle of the resistance band and place your hand on the wall or door. Stand with your legs extended and close behind you. Your body should be at a slight angle to the wall or door.
- Inhale and push your hands against the wall as you lower your body toward the wall. Exhale as you lift your body away from the wall.
- Repeat for 10-15 reps.
Step 4. Challenge yourself with military push ups using resistance bands
Once you get used to the push-up position against the wall, switch to a push-up position on the floor using a resistance band.
- Wrap the resistance band around your upper body so that it is under your shoulders. Grab the resistance band grip and place your hands shoulder-width apart on the floor. Keep your legs straight and close behind you.
- Inhale as you press your hands to the floor and lower your body toward the floor. Exhale as your palms press against the floor and your body is raised away from the floor.
- Repeat this movement for 2-3 sets per 10-15 repetitions.
Warning
- Always consult a healthcare professional before starting a new exercise program. There are several medical conditions and previous injuries that make wearing a resistance band dangerous or painful.
- Always start your workout with a warm-up to prevent injury.
