Tension tubes, which are also known as resistance bands or resistance tubes, consist of durable rubber and come in varying tensions. Because tension tubes can be rolled up and stored, they make good additions to a home gym. The added versatility of the tubes allow you to work a majority of your major muscle groups.
Pushups
A pushup works the chest, triceps and deltoids on the outer shoulders. Adding the tension tube increases resistance, making the exercise more challenging. Start by kneeling on the floor, wrapping the ends of the tube around your hands and positioning the middle of the tube around your upper back. Carefully lower your hands to the floor, place them slightly wider than shoulder-width apart and move your legs together behind your body. Steadily push yourself off the floor until your arms are fully extended, and raise your hips to form a straight back. Lower yourself by bending your elbows, push yourself back up and repeat.
Shoulder Press
A shoulder press works the deltoids, trapezius and triceps from a standing position. Grab the handles and stand on the center of the tube with your feet shoulder-width apart. Keeping your back straight and abs tight, hold the handles right above your shoulders with your palms facing forward. Push the handles above your head and toward each other until your hands are close together, and hold for a second. Slowly lower the handles, and repeat.
Biceps Curls
The biceps flex the elbow, causing the forearm to move closer to the upper arm. Biceps curls simulate this motion, and they are performed from a standing position. Grab the handles and step onto the middle of the tube with your feet shoulder-width apart. Before you start, turn your palms so they face forward, and let your arms hang down at your sides. Keeping your upper arms tight to your sides, bend your elbows and raise the handles. As you do this, turn your palms forward and stop when your fists are by your chest. Hold for a second, slowly lower the handles, and repeat.
Squats
Squats work the glutes, hamstrings and quadriceps in the lower body. Start by grabbing the handles, stepping onto the center of the band and moving your feet slightly wider than shoulder-width apart. Carefully move the handles right above your shoulders with your palms facing forward. Keeping your back straight and core tight, lower yourself by bending your knees. Stop when your thighs parallel the floor, stand back up and repeat. For a variation, combine the squat with a shoulder press -- as soon as you rise up, push the handles above your head.
Chops
Chops work the abdominal region and the lower back muscles. Before you begin, anchor the center of the tube to a high object. In most cases, the tubes come equipped with a door attachment. Place it on top of a door, and close it. Now grab a handle in each hand, stand with your left side facing the door and move your arms toward it. Keeping your arms and back straight, twist to your right side as you move the handles across the front of your body in a downward, chopping motion. Pivot on your left foot as you do this. Slowly move back up to the starting position, repeat for a set of reps and switch sides.
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