Resistance Band Exercises

Resistance band exercises

External shoulder rotation

  • Use anchor attachment and position in door around waist height
  • Attach both ends of resistance band to one handle
  • From a ‘side-on’ position, hold the handle with the hand furthest from the door
  • With the elbow bent at 90 degrees, the starting position is with the forearm across the body
  • The movement takes the hand outwards and away from the body as far as you can rotate it
  • Keep the elbow as close to the body as possible
  • Return to start position, complete the number of reps for the set and repeat with other arm

Push Exercises – Compound

  • Use anchor attachment and position in door at shoulder height
  • Hold handles with palms facing down at shoulder height
  • Lean forward slightly and step forward to create tension in the band
  • Place one foot in front of the other for stability
  • Push arms forward, bringing hands together
  • Bring hands back to form 90 deg. angle at elbows

Single Arm Chest Press

  • Use anchor attachment and position in door at shoulder height
  • Hold handles with palms facing down at shoulder height
  • Lean forward slightly and step forward to create tension in the band
  • Place one foot in front of the other for stability
  • Push one arm forward
  • Bring hand back to form 90 deg. angle at elbows
  • You can either alternate between left and right arms or complete one set with your right and then one set with your left.

Incline Chest Press

  • Use anchor attachment and position in door at hip height
  • Starting position is with elbows down, arms at 45 degrees and hands at shoulder height
  • Lean forward slightly and place one foot in front of the other for stability
  • Push arms forward and up, at an angle of 45 degrees
  • Return hands to starting position

Press Ups

  • OK, we admit you don’t need Resistance Bands to do press ups. However, we like to add in some body weight exercises because they increase the variety in our workouts.
  • Having said that, Resistance Bands can be used to increase the resistance of a standard press up.
  • Wrap the band around your back, under your armpits
  • Get onto the press up position, placing the palms of hands over each end of the band, Hands should be shoulder width apart.
  • Keeping head, torso, hips and legs in one straight line, lower your body in a controlled manor
  • Return to start position, again controlling the movement
  • You may have to adjust the position of the band if it ‘rolls’ down you back (that’ll make more sense if it happens to you!)

Shoulder press

  • Stand with both feet on Resistance Band
  • Bring hands above shoulder level, palms facing forward
  • Push straight up to perform shoulder press
  • Ensure elbows remain slightly bent when arms extended
  • Lower hands to starting position and repeat

Single Arm Shoulder Press

  • As with the Chest Press and Single Arm Chest Press, the Single Arm Shoulder Press works the core stabilising muscles more intensely than the Shoulder Press.
  • Stand with one foot in front of the other, with the band under the front foot
  • Bring hands above shoulder level, palms facing forward
  • Push straight up with one arm to perform shoulder press
  • Ensure elbow remain slightly bent when arms extended
  • Lower the hand to the starting position
  • Either complete the set with the same arm before changing to the other arm, or alternate between left and right arms

Push Exercises – Isolation

  • In the same way that bicep curls are not strictly a ‘Pull’ exercise, triceps extensions are not strictly a ‘Push’ exercise. But following the same logic, we’ve included triceps extensions here because all ‘Push’ compound exercises work the triceps.
  • Use anchor attachment and position in door at shoulder height
  • With your back to the door, hold the handles with hands above your head, elbows bent at 90 degrees and palms facing forward
  • Push handles forward, straightening your arms so they are at shoulder height.
  • Avoid locking elbows
  • Return to start position with controlled movement

Triceps kick-back

  • Use anchor attachment and position in door at shoulder height
  • Face door and hold one end of band in each hand. This can be either with or without handles attached, whichever is more comfortable
  • Lean torso forward approximately 45 degrees with both arms bent at elbows, hands level with chest
  • Take one hand back, to straighten the arm
  • Either complete the set with the same arm before changing to the other arm, or alternate between left and right arms

Triceps Push Downs

  • Use anchor attachment, locating the Resistance Bands at the top of the door
  • Facing door, hold handles with palms facing down and elbows bent at approximately 90 degrees
  • Step back to create tension in the bands
  • Keeping upper arm by the side of your torso, push handles down towards thighs, straightening the arms but not locking the elbows. Return to starting position

Reverse Triceps Push Downs

  • Use anchor attachment, locating the Resistance Bands at the top of the door
  • Facing door, hold handles with palms facing upwards and elbows bent at approximately 90 degrees
  • Step back to create tension in the bands
  • Keeping upper arm by the side of your torso, push handles down towards thighs, straightening the arms but not locking the elbows
  • Return to staring position and repeat
  • This reverse version of triceps push downs works the medial head of the triceps more, meaning you should use a lower resistance level