Resistance exercises
For these exercises you will need an expander and a vertical bar or a handle to hang it on. Expanders can be purchased at any sporting goods store.
If you work out in a gym, you can do these exercises in a crossover.
1. Pulling the compensator to the side
- Attach the resistance band at shoulder height, stand with your right side facing the rack and grab the loop with your right hand.
- Overcome the resistance of the expander and bring your arm forward. The last position is opposite your chest or opposite shoulder.
- Return the arm to the starting position and repeat.
2. Lunge pulling
This exercise trains the lower head of the pectoralis major.
- Attach the resistance band just above shoulder level.
- Take the loop in your right hand, step back a bit while stretching, and turn right side toward the rack.
- Lift the left leg forward and place the left hand on it to hold the position more easily.
- In the starting position, the right arm is extended to the side with the expander and slightly bent at the elbow.
- Overcome the resistance of the expander and move the right arm forward and down so that it is above the bent knee in the final position.
- Return the arm to the starting position and repeat.
- Perform the exercise with the other arm.
3. Pull up with both hands
This exercise trains the middle and upper chest muscles.
- Attach the resistance band at waist level, grasp the loops with both hands and turn your back to the rack.
- Step away from the rack while stretching the stretch band.
- Step forward and shift about 70% of your body weight to the front leg.
- Raise your shoulders parallel to the floor, bend your elbows 90 degrees – this is the starting position.
- Move the arms forward and upward so that the palms of the extended arms are at face level.
- Return hands to starting position and repeat.
4. Push-ups with a stretch band on the back.
This is a normal push-up made more difficult by the use of an expander.
- Hold both ends of the resistance band behind your back.
- Stand in the supine position and press the ends of the resistance band against the floor.
- Do push-ups overcoming the resistance of the resistance band.
The number of sets and repetitions you determine yourself, depending on your abilities and the resistance of the resistance band or the weight of the dumbbells. The main thing is that the last two or three repetitions are really hard for you.
And don’t forget about nutrition! Even the hardest workout won’t help build bulky pecs if you don’t have enough protein in your diet.
