Resistance or exercise bands are a lightweight, portable way to develop muscle strength and endurance. Due to increased flexibility, these bands can be used in a variety of movements to target single or multiple muscles. Women, as well as men, can use resistance bands to perform exercises such as the chest press or fly. Talk to your doctor before beginning a new exercise program, and consult a professional trainer for tips on proper technique.
Types of Bands
Before beginning to exercise, talk to a fitness professional about what type of bands to purchase. Similar to free-weight selection, you want a band that provides enough resistance to tire your muscles after 10 to 12 repetitions. As your strength increases, you might need to upgrade your bands. You can also choose between bands with handles attached and bands that are simply a piece of latex rubber. The American College of Sports Medicine recommends latex rubber bands, as these are stronger and less likely to crack over time.
Chest Press
Once you select your band, you can target the muscles in your chest, the pectorals, and shoulders by performing the chest press. You can anchor the band at chest height and turn so it is behind you. Wrap the latex around your hands or grasp the handles of the band. Bend your elbows and bring your arms parallel to the floor, extending your arms straight in front of you. Extend your arms to just before a locked position and return slowly, keeping your arms at chest level. Perform approximately 10 to 12 repetitions and up to three sets.
Chest Fly
Performing chest flies will strengthen your pectorals, as well as your shoulder and abdominal muscles. You can perform this movement with both arms simultaneously, or one at a time, depending on how you anchor the resistance band. Stabilize the band behind you, around chest height. Grasp the ends of the band and raise your arms to shoulder height, palms facing forward. Bring your arms together in front of your body, until your elbows are straight. Slowly open your arms outward to your sides, keeping your elbows slightly bent. Return your arms to the starting position and perform 10 to 12 repetitions and up to three sets.
Pullover
Performed lying down, the pullover is an effective way to work the minor pectoral muscles and the latissimus dorsi, which are located on your upper back. Anchor the center of the band close to the floor and lie on your back with your knees bent, feet flat on the floor. You should position yourself approximately the length of the band away from the anchor point. Hold the ends or handles of the band in both hands, raising your arms over your head. Pull your hands over your head toward your waist, keeping your arms slightly bent. Repeat up to 12 times, and perform one to three sets.
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