resistance band chest exercises pdf

Anchor a band with 2 handles to the top of a door. If your resistance band is too long you can fold it in half before starting.

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3 Grab handles with both hands with your arms slightly bent and palms facing in.

. Resisted Pushups Begin on knees or toes and wrap the band over your back holding onto the ends with both hands flat on the floor. Chest Press Lateral Raise Squats Bicep Curl Leg Press Tricep Press. Lower to start position.

Slowly return to starting position. Resistance Band Exercise Program - 5 - 7 Seated Ankle Press a Hold one end of the band in each hand. Hold for 3 seconds.

Resistance Band Exercises WELLNESS COUNCIL OF ARIZONA CONTACTWELCOAZORG 20 293-3369 Chest Press Place the band under a step or ball and lie face up holding handles in each hand. If you find any flaws discard the product and replace before performing any exercises Store all resistance bands and tubing out of direct sunlight and away from extreme temperatures. In each Panathletic Resistance Band package are 4 or 5 resistance bands listed as follows according to their resistance level.

So lets uncover the workout plan. Only the 5-band set includes the XX Heavy band for extra intensive exercise. 2Grasp both ends of your resistance band.

Hold for 2 counts. 3Exhale and pull the band as you bring it. Duration of one Session.

Shoulders Biceps Triceps Glutes Thighs More options. Download it below and keep it with you as a digital copy or print it out and use it as a hard copy as you workout. Loop theraband around each palm.

Standing Hip Exercises 8a-8d. Upper Extremity Theraband Exercises - Sitting. D Slowly return to starting position.

You can do the exercises in a circuit or as you usually do whichever suits you the best. Loop the band around your hands so the band is positioned behind your back. This is more than just a table or chart printout that you can download and print.

Bend and raise your elbows to chest level. Hold a band either side of your chest. Exercise bands also are remarkably versatile cost-effective and portable which means being able to exercise virtually anywhere.

Your professional exercise bands are colored-coded to indicate tension strengths. Hold the band in front of your chest palms facing down. Far enough that the bands are taught but not tight.

For example if you do in a circuit youll have to perform each exercise at least once until you complete the circuit with as little rest as possible between. Rotating Lunge Row Stand with your right leg forward and left heel lifted. Lower chest to the floor and repeat.

After pausing slowly return to the starting position. 8 RESISTANCE BAND EXERCISE GUIDE CHEST PRESS 1. Upper and Lower Extremity.

Chest Back and Legs Additions. This position should be in front of your chest with your elbows bent. Squeeze your chest and bring your arms straight out in front of you so your hands meet in the middle and the band is creating resistance.

Loop the band to add tension and bend elbows into pushup. Caring for Elastic Bands Always examine the resistance band or tubing before use for small nicks tears or punctures that may cause the band to break. Pull theraband outwards across your chest.

Your palms should be facing down and your elbows pulled back in a straight line so that they are. Contract the chest to push arms up and repeat. A graduated set of exercise bands manufactured from natural latex offers both possibilities with lighter and heavier tensions.

Begin with elbows bent and level with shoulders knuckles facing the ceiling. Inhale pper bo d y. Raise the band to shoulder height palm facing the floor.

With this upper-body resistance exercise. Ch e s T pr e s s. Bend your elbow out to the side and hold.

Stand facing away from the door. Band Color Resistance Level in Lb in Kg Green Light 2 - 4 lb 1 - 2 kg Blue Medium 6 - 8 lb 3 - 4 kg Yellow Heavy 10 - 13 lb 5 - 6 kg. RESISTANCE BAND EXERCISES Use these handy bands to help you feel good and stay in great shape.

Keeping your wrists firm and pal ms parallel with the floor. Chest Workout with Bands Resistance Bands Core Workout Okay. 4 Stand straight and engage your core 5 Take a deep breath exhale and pull your arms back making a T position.

Exercise 1 - Chest Pull 1Sit on a sturdy chair with your back straight and core tightened. Repeat on the other side. Week 1 Monday Workout Reps Muscles Resistance Band Squat 15 x 2 Quad Banded Floor Press 15 x 2 Chest Tricep Overhead Press 15 x 2 Shoulder Banded Lateral Walk 10 x 2 Legs Banded Bent-over Row 15 x 2 Back Banded Flutter Kicks 10 x 2 Core Banded Seated.

Repeat 10 times. Switch sides and repeat. Enjoy this free downloadable and printable resistance band exercise chart PDF.

Your hips keeping your back straight. Extend your arms out to your sides so your body is forming a T-shape. Its a fully illustrated guide with pictures and explanations of each and every exercise.

From the starting position extend your hands in front of you but not completely straight. 2 Stand 1-2 feet away facing door with your feet hip width apart. CHEST PRESS Stand with feet shoulder-width apart knees sof t posture erect and abdominals tight.

Grasp the ends of the band in both hands and place behind your back under the arms at chest level. Chest Pull Sit or stand with your feet shoulder-width apart. C Push down against the band like a gas pedal.

1 Place anchor at the top of your door. Put your arms in front of your body with elbows slightly bent. Men and Women.

B Loop the band around the ball of your foot. MUSCLES USED Anchor the tubing to a door or pole at chest height.

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