Resistance bands or tubing come in a variety of styles and lengths designed to help you perform strength-training moves. Choose tubing with handles or flat bands that allow you to tie the ends to facilitate different exercises. Whatever style of band you choose will come in a variety of resistance levels. Pick out several options so that you can progressively increase the resistance of the exercises as they get easier.
Overhead Shoulder Press
Using a band with handles, step on the center of the band with your feet shoulder-width apart. Grip each handle and pull the handles to your shoulders so that your upper arms rest against your body and your palms face outward. The band itself should rest against the back of your hand. Press your arms straight up into the air, extending your arms fully, then return to the starting position. Make sure the movement remains steady and controlled, and adjust the resistance level of the tubing if necessary. Repeat the shoulder press 12 to 15 times and perform at least two sets.
Overhead Triceps Extension
You do not need to use the handles of the resistance tubing for the overhead triceps extension exercise. Grip the tubing with your left hand, just below the handle. Extend your left arm straight up in the air, allowing the tubing to touch your back. Bend your left elbow, dropping your left hand behind your head. Reach your right hand behind your back and grab the loose end of the tubing at about mid-back height. Holding your right hand secure and in place, extend your left elbow, pulling the tubing tight over your head. Lower your left hand back behind your head. Repeat 12 to 15 times before switching arms.
Triceps Push Down
Tie the center of a resistance band to a pull-up bar or another sturdy object at or above head height. Stand in front of the band with your feet shoulder-width apart, a slight bend in your knees. Bend your right elbow to a 90-degree angle, keeping your elbow in at your side and grip the loose ends of the resistance band. Keeping your arm at your side, extend your elbow, pressing down and stretching the band until your elbow fully extends. Return to the starting position and repeat 12 to 15 times before switching arms.
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