How to Train Chest with Resistance Bands | James Grage
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- Опубликовано: 8 сен 2024
- This chest workout from James Grage can be done anywhere. He won't be using any machines or free weights, but will instead only use resistance bands.
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| Why Bands, You Ask? |
Bands offer the unique advantage of being portable, versatile, and dynamic. You can easily transition between exercises to get a killer, full-body workout anytime, anywhere, in a very short amount of time. But aside from their convenience, the dynamic resistance of bands is uniquely excellent at pumping blood into your muscles while you train, making bands the perfect tool for building muscle.
"The free motion of the bands is very different," explains Morin. "You get in, you break a sweat, and you get a good pump. That's what I enjoy most about it."
You'll definitely get a massive pump with this workout, especially with the way the sets are structured. Each exercise is done for 60 seconds with only 30 seconds of rest in between. Since the rest periods are very short, this workout gets intense fast. You'll have just enough time to catch your breath and grab a sip of water. Just don't go too far, because that next exercise will come faster than you think!
| At Home Resistance Band Chest Exercises |
1. Single-Arm Resistance Band Press
2. Single-Arm Resistance Band Fly
3. Resistance Band Push-Up
4. Resistance Band Cable Crossover
Sculpt a lean, muscular body without going to the gym with Undersun Strength Bands.
Lose weight, build muscle and gain strength with Undersun Resistance Bands. Each loop resistance band is constructed with a durable seamless design to resist breakage and provide maximum results that you can take anywhere. We want to keep the planet green, and that's why all Undersun Resistance Bands are made of eco-friendly 100% Natural Latex.
| An Entire Gym In A Bag |
Undersun Strength Bands can duplicate any exercise you would do in the gym. Weights only create resistance in the vertical plane, as they resist gravity, which is why gyms are filled with so many machines. With Undersun Strength Bands you have unlimited exercise options, with resistance in every plane.
Train Anytime. Train Anywhere
| The Power of VRT (Variable Resistance Training |
Undersun Strength Bands create a very unique kind of tension called VRT, or Variable Resistance Training. VRT more closely matches the natural strength curve of your muscles than weights, which means better muscular contractions and therefore more muscle-building benefits.
| Undersun Strength Bands vs. Resistance Tube Bands |
There are two main types of bands on the market: loop style bands (Undersun Strength Bands) and resistance tube bands.
Tube bands typically have handles at either end, while loop bands are "closed" and don't have ends, or handles.
And while it may seem like handles would make the bands easier to grip and more user-friendly, this isn't the case. First of all, gripping the band itself is just as easy as holding a handle.
More Grip Options- - Holding the band itself, as you do with Undersun Strength Bands, offers more possible grip positions and even allow you to switch grips mid-set. With handles, you hands are fixed in position and have less freedom to move and change grips. By varying your grip position you are able to shorten or lengthen the band, creating more or less tension, through Variable Resistance.
No "Dead Space" - The handles on tube bands create a "dead space" of a few inches (or more) between the end of the band and your hand. Not only can this make certain exercises feel clumsy, there's no resistance in the dead space. With Undersun bands, there's no dead space - your hand connects directly with the band - and thus, no loss of resistance.
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1 of my co workers just bought a set
James - great info bro - ever thought about doing a book / pdf guide on all exercises you can do with bands ?
1:55 One arm incline chest press (attach lower)
5:15 One arm cable fly (attach bit higher than the elbow level)
7:30 Push-ups (start with arms extended with the band) super set with a squeeze fly
9:45 Low fly (back straight chest out, wide stance, squeeze in the middle)
Four sets of 20/10/10/15 for each
Thanks bud
MVP
👏 Bravo
Thanks
I was
I added bands into my bodyweight routines, and its EFFECTIVE. I keep telling my friends your body doesn't know the difference!! All your body knows is TIME UNDER TENSION. Then they hit me with "nah man i need weights to get big" or i need "real weights to make gains" .. Well let's be real half the people saying that aren't even putting up big numbers 😂 its all in your head. Just rep it out and get money 💪
Yeah. I was once a non believer in bands, but got mine 3 weeks ago and it totally change my perspective in it after using it. For now I will just train with only bands and monitor the result .
facts
How are your results ?
Able to gain muscle ?
@@samanvaygupta3175 I got gains personally. I've been using bands since May and I look more sculpted. Especially on my chest, shoulders, and legs. I love them!
@@Lightwing I am a complete beginner and hoping to get results from bands . I had gained 700 gm of muscle mass in just two months of training with resistance band .happy with the transformation
After 15 years of bodybuilding with weights I've really struggled during the whole covid situation, but after coming across Grage and implementing his resistance bands workouts over the last few weeks, I honestly don't think i'll ever go back to weightlifting.
Been training with weights for nearly 20 years, never once did I believe in bands until this pandemic when all gyms were shut down.
Got myself RB 3 weeks ago. These bands make me feel like a little boy if train the proper way. It can really trigger these deep tissue muscle you never did with weights.
Thank you James, you really know what you are doing!
add gymnastic rings to this
James is helping us all through this quarantine
Yeah!
I think his transition to bands was ahead of the curve. Definitely should get more attention during quarantine. A co worker of mind got a set of undersun bands recently
I just ordered a set and some gloves. Can’t wait to get started.
@@hardinmichael1981 how much are they?
@@memeagain4106 well if you ask me, I got one after I broke my ligament ( ligament tear ) lol
Let's see more of these resistant band vids please!
James Grage has completely changed the views of resistance band training. Go check out his channel.
I used to hit weights and somehow always end up with a pain/tweak somewhere in my body every other week, not to mention after covid gyms became socialist states with countless stupid rules.
Switched to bands and I find that I'm more sore than I used to get with weights TUT is unreal, it works!
Mixed resistance bands with some calisthenics and steady-state cardio and I'm noticing changes WEEKLY! I cannot recommend this enough.
Whoever reads this, have a good day bro!
I just got resistant bands and they work super well I just got to get some stuff to anchor them but I think I won’t use weights has much and I am going to be adding some calisthenics to my work out too and combine calisthenics and the bands for it to be even more Effective and I like how it’s ez to get the band to just the right level of resistance
have a good day too man! I'm studying abroad this year and don't have access to a gym so I was a bit scared that it would'nt be possible to really build muscle with calesthenic and resistance band but your comment inspired me
Ever since gyms closed in australia iv been training with resistance bands at home, iv had some of the best workouts iv ever had with these bands and the progress iv made had been unreal as well, i come to this channel to copy the exercises!! Highly recommend!
Great to see James in action after long time. Every exercise is full of information
Show some love and watch my RUclips video please drop my package on my door. Thanks
I love resistance bands. They're often overlooked by many people because they're not weights. However they're just like cables but you get tension throughout the full range of motion. Great for core activation and hitting secondary muscle groups
I cancelled my gym membership and now I train exclusively with bands and get the same gains, if not better in the last six months
@@realjay247 I'm doing the same thing actually. I get the same, if not better mechanical tension with my bands than I ever did with free weights. I look more sculpted and they force me to get into proper form!
I got these bands and have been using the program for the last two months and have gotten noticeably bigger. I’m a big fan of James and his products. Highly recommend it’s honestly the most fun I’ve ever had building muscle
This was very very enlightening. I’ve been using the resistance bands for a month and was running out of ideas for chest. This was EXACTLY what I needed to get things spicy.
I love bands! When you are traveling, you can get a session in without having to worry about hitting a gym. You can also bring a jump rope with you for some cardio on the go.
I’m going to begin training with resistance bands only. As a college student I don’t have time to go to the gym, so this will hopefully compensate me in my muscle growth journey. Wish me luck!
all the way from Kenya.. much love and appreciation...
no excuses
This was well done and informative. Those resistance bands pushups are no joke. Pump is unreal!
Bands are underrated and another great tool in the toolbox for you.
I also find you can do supersets and other training variations that are hard to do in a gym especially when it's crowded.
You're the only reason for me in this pandemic to stay fit.❤️
Bro u have bands? If yes then which ones, which brand and which colour?
🌈 🌈 forever.
@@anujsingh637 Check out the bands by decathlon. That's the only decent quality bands I could find in India rn
Awfully few "likes" considering the number of views. Surely we all have enough strength after watching these great videos to activate our index finger muscles... Show a little appreciation for James' effort everyone! Cheers all.
Have followed James for quite some time, love what he has to offer and his knowledge. Bought his bands and training and love it. Thanks.
Awesome chest workout can be done practically anywhere with bands.
“Just six inches makes a lot of difference”😂😂
( ͡° ͜ʖ ͡°)
This is the key bit of information
i needed that laugh
That's what she said..
Size doesn't matter
Iv been using a band at home for months now great for every muscle group always a brilliant workout.
Bands are a godsend. they definitely got me through the gym closures. Very good for isolation exercises. Compound (Squat, Dead, Bench) not so much. So in the end I don't think the can really be a full substitute for free weights. But, when I get back to the gym I will incorporate them into my gym routine and also have them on hand when I travel or can't get to the gym so as not to skip work outs.
Thanks for coming out with this. More resistance bands videos!
James made these bands , vdos and programs at the right time
I have to buy another band. Because I left my last one tied to the my local outdoor park pull up station. I was doing chest exercises. Didn't realize it til a day later. So someone got a free band.
This is a great video. Been looking for something so comprehensive. Can you do the same types of videos for the other muscle groups please?
Hi James, These workouts are so short compact and effective. I find I'm still experimenting with my feet positioning distance and range of motion, resistance bands have a lot of versatility and are very effective.
resistance bands are awesome, I do "incline bench press" standing band behind the back and I hit failure easy, obviously with practice you know the band is sliding, you will get the feeling to prevent this sliding.
nice video. alot of hotels in France and Italy dont have gyms. keeping several resistance bands in my luggage helps me stay in shape while vacationing in hotels without gym. thanks for the video
you should check out the intelliWeights AI trainer for bands.... insane, it measures intensity so I don't have to worry about traveling. I just carry a band and my intelliweights.
Lotta resistance band videos out there...James one of the very few who fully explains what to do; how to do; why to do....maybe a bit more talking but once you master the form!!
Game changing workout.. Wish know about resistance bands 5years ago.. Wouldve saved Alot on gym fees!!
Trainer: How much harder is that?
Trainee: Yes
🤣🤣
4:02
Underrated comment
Post more resistance band workout videos...I have resistance band so i can use them watching this🤟🤟🔥🔥
Great video. Focusing on all 3 points of contraction is so important, and a resistance band really lends itself to this with the constant tension.
Bought James' bands, half a year a go and it works! He seems to be a nice guy too.
you should check out the intelliWeights AI trainer for bands.... insane, it measures intensity so it was nice to add it to my band
Thanks alot
5:33 something with an edge or pointy voids the warranty. I read that on the website and here he is showing us what not to do 🤣
James has got me convinced I'm gonna try some resistance bands only workouts
This guy is f'cking genius.
Great to see you here James.
Such a helpful video!! Forever searching for workouts with resistance bands and now I’ve found a good one to follow!!
Needed in these crazy times in the UK
you should check out the intelliWeights AI trainer for bands.... insane, it measures intensity so I don't have to worry about missing the gym anymore
Thanks dude I’ll check it out today for my next workout 🏋️♂️😁 thanks again
Thank you very much, you are a great help in these times of lockdown in my country 🇦🇷👏👏
Viva argentina
Great tips and exercises. Using them right now to make gains during lockdown
The bands and TA2 Build is all I do it’s awesome and it works great 👍 thank you 🙏 James Grage aka OBI Wan
Amazing never thought you’d could use bands like that💪‼️
Sirji chest workout is excellent and can you make a video on bei-sep and triceps workout with bands
Show ótimo para fortalecer articulação ! Me recuperei de uma lesão no manguito com elástico 💪💪
Thanks for the video. Please make a band workout tutorial for back muscles too.
New workout video ! Excited to give this a try James
I love this workout really is so good.i learn somthing new.nice one its very helpfull
Such a great teacher! Thank you James 👏💪
Great video series utilizing these Bands! I notice that you use other fixed equipment within the gym as your anchor points (usually racks) so, how about giving us some other ideas if we’re not inside the gym? Also, I’ve found when I’m using the Bands on the cross-over chest exercise, I put a twist in the Band to help keep it from slipping to my neck.
Keep up the good work on the videos, appreciate it!
Simply amazing
The banded pushups with a weighted backpack does work
Great video, please make other resistant band focused exercise videos
T rex press lol💪🦖😂, great video!
Hope to get a hold of the resistance bands you guys are using soon.
If you activate your core, it puts less strain on your lower back with resistance bands.
Wow! Thank you, thank you!
Plot twist: James invented corona to promote his bands
love you Grage
That’s a great set of exercises!!!!!
I'm sold 🙏👍
Mad respect to him but his stabilizing muscles are weak, which explains the shaking. I have an order of bands coming in and I’m looking forward to following along and incorporating some cable movements.
Always funny to watch an otherwise big strong guy struggle with and become a believer in bands..
James.. I want the shoes.
This is great for truck drivers !
Thanks.
I'm not sure if I'm doing that chest fly correctly. I'm not as muscular or strong as Andy but I did this with adequate resistance on start. I pull two bands medium and one higher. The band might be a bit longer but I move further. I pull all the way to my chest and can do quite many more. I do have a strong back and maybe shoulder; not sure. Please advise.
Oh wow! This looks really good.
Great video
This workout is good for recruit type 1 muscle fiber also for fatloss and pumping
Very useful video. Just wanted to ask if one can still expect results by doing these exercises with two arms variations e.g two arms inclined chest press, two arms cable fly etc. Just hoping to save time.
James grage: resistance band guru
Great. Very creative 👍👌
Medium strength band
Center it under foot with equally big loops sticking out on either side of foot
Work your arms through these loops, work the band up to rest on shoulders
Enjoy one legged slide back squats with extra heavy burn babyyy
Good stuff
Creative workoute nice 💗
Bands definitely give you a good pump and burn. The one major problem which is enough for anyone to stop using them as demonstrated is in certain exercises. Example, the first one. Anytime a band rests on a certain part of your body while you are stretching and relaxing it, its going to cause serious skin burn. I've done it and basically after two workouts you have enough of scraping for it to be an injury. Wearing full clothing does not help . You can only perform exercises that allow the band to have no contact in between your grip and it's anchor point.
I disagree, maybe gloves is all some people may need.
I do banded push-ups shirtless and have never received a burn from them.
@@72Dexter72Manley72 quite a few exercises " if you are doing them correctly " will cause skin burns.
Sz Ki yeah cuz it's a giant rubber band. that's what makes tires effective
I have done all these exercises with bands and have been doing them regularly since covid started. TBH, still not nearly as effective as bench with dumbbells for pure hypertrophy.
Bands are not as effective for chest and also nothing can replace squats with a barbell.
For other body parts, it's great.
you should check out the intelliWeights AI trainer for bands.... insane, it measures intensity so I don't have to worry about the gym
The best👍👌
Beast
So I torn my tendon in my right arm and never had it repaired unfortunately I had some personal family stuff that kept me from doing that so it healed on its own can i still work out and gain strength as well as mass or will I have to give up working out ?
Maybe YT comment section is not the best place for your question. I feel for you. If you suffered an injury, consult a doctor for the best advice.
Yes, most lifters have had injuries before.
Just ease into the routine. If something doesn't feel right, stop doing that exercise and pick another for the muscle.
If you feel good then keep going and work on progressing. 💪🏾
You can use resistance bands more reliably than weights because you can control the tension and it doesn't hurt your joints, just go easy with the bands until you get better
Get mri of that area done. If damage is reparable and doesn’t require any surgical intervention, you are good to go with it then.
Start with the light ones first
i have the same resistance band and when i do pushups it engages my shoulders too much and i dont get a very good chest pump. My execution is clean
More video please...really appreciate due covid-19..no gym..stay at home..with resistance band..thank you sir
Good shape sir
Hey James, haven't seen you in awhile, where's Toby? How much are the bands? Good seeing you man...
My chest just got a pump by watching this lol
Will you ever sell handles that could work with your bands.
So can resistance bands replace weights? Can we expect the same results of muscle growth as obtained from lifting weights?
Resistance is resistance....so yes.
Does anybody find you get band burn where the band it rubs on the skin?
I assume these exercises are good for women as well, but are there recommended resistance(s) for those? Also, is there a way to anchor these bands without gym equipment like in this video, like maybe something you can hook in a door?
If you're a beginner you should probably start with the lighter bands. You can anchor them to your door or window using a door anchor which is what i do
You can just buy a door anchor from EBay or Amazon - super cheap.
I always try to get bands in at home. Especially for tris as they work great! Beeter than free weights imo
When I do these workouts I feel tension on tricep bicep and shoulders too like chest ...is it ok
What brand recommended for bands? Where you buy in UK?
Brand name of Resistance Band?
Undersun Resistance Bands: bbcom.me/3goGzNE