If your chest could use a pick-me-up, you don't have to devote your life to doing thousands of bench presses. Instead, pump up the intensity with a resistance band. A resistance band, also known as a resistance tube, is a portable workout tool that helps make traditional exercises more challenging. Consult your doctor before doing any exercise with a resistance band, especially if you have health problems or injuries.
Triceps Push-Up
Step 1
Place a yoga mat on the ground and get down on your hands and knees on top of it. Straighten your back and legs as if you were about to do a push-up with your weight balanced equally on the palms of your hands and your knees. Place your calves and feet on the mat.
Step 2
Stretch the resistance band over your back and take one end of the band in each hand. Place the ends of the resistance band in between the ground and the flattened palms of your hands to hold them in place.
Step 3
Place your hands approximately 5 inches away from each other on the yoga mat directly over your chest. Bend your elbows to the sides as you lower your upper body and chest to the mat. Push back up into the band; hold for four seconds. Do 10 reps.
Step 4
Extend your elbows to straighten your arms as you push your upper body into the resistance band. You should feel tension in your chest and arms. Hold this position for four seconds.
Step 5
Repeat the exercise for a total of 10 repetitions.
Bench Press Push-Up
Step 1
Attach the center of the resistance band to a sturdy object, like a doorknob. Place your back to the object. Hold one end of the resistance band in your right hand and one in your left.
Step 2
Place your hands just underneath your arms with your elbows bent behind you. Step forward so the resistance band is pulled taut.
Fully extend your arms in front of your body. Slowly release to the starting position and repeat.
Step 3
Straighten your elbows so your arms are straight and you are pulling the band with your hands.
Step 4
Bend your elbows to return your arms to the original position, then repeat for a total of 15 times.
Tips and Warnings
- Wear comfortable clothing and shoes when doing resistance band exercises.
- If you feel sharp pains, stop exercising immediately.
Things You'll Need
- Yoga mat
- Resistance band
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