Up next in 10
Scott Britton takes us through his favourite resistance band exercises for a full upper-body workout that effectively targets your biceps, triceps, shoulders, chest, and back.
Resistance band workouts can be a great alternative when you don’t have access to loads of weights or if you want to get in a session while you’re travelling and staying in hotels.
Who says you need lots of equipment to have a challenging workout?
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12 Full Upper-Body Resistance Band Exercises | Myprotein
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0:00
scott brits here functional fitness
0:02
athlete and
0:03
i wanted to talk today about some of the
0:04
accessories and ways that you can use
0:06
them that you've not
0:07
potentially thought about before i
0:09
wanted to look at bands and all the
0:11
bands that you can buy in my protein
0:12
and see what you can do with them to do
0:14
a full body workout and also use them
0:16
practically if you do weight lifting
0:18
power lifting olympic lifting
0:20
these bands are amazing for so many
0:22
different kinds of sports you'll see
0:24
weightlifters use them you see
0:25
footballers use them you see
0:26
bodybuilders use them and you see people
0:28
using them for stretching and everything
0:30
else
0:30
but you can actually get a really good
0:31
workout from these if you don't have the
0:33
luxury of having a full gym with cable
0:35
machines and everything else
0:37
these do just exactly the same you might
0:39
have to change the rep
0:40
amounts but there's a lot that you can
0:42
do with these and i use them competing
0:44
in functional fitness
0:45
i use an awful lot for recovery and for
0:48
like bodybuilding
0:49
functional bodybuilding style workouts
0:51
they also
0:52
let you add different weight to
0:54
different things and that's set by the
0:56
resistance so it's about how
0:57
thick it is it's set about how wide it
0:59
is and how thick the material is
1:02
and then you see another kind of range
1:03
of bands we've got one even bigger so
1:05
that can handle even more load
1:06
it's even wider it's even thicker and
1:09
we've got a slightly smaller one that's
1:10
thinner as well so you can use them for
1:13
different things if you find that you've
1:14
got a band and it's a bit too easy when
1:16
you do stuff with it
1:17
buy the next size up and you'll be able
1:19
to do it what i wanted to look at first
1:21
is your chest and upper body i'm going
1:23
to show you a couple of different
1:24
movements that you can do
1:25
if you test another body with just one
1:27
simple band
1:28
[Music]
1:31
push-ups push-ups everywhere everybody
1:34
thinks how can i make push-ups harder do
1:35
them with one hand
1:37
do them everything else great way is
1:39
with a band you can now make these
1:40
almost like you're doing a bench press
1:42
so what you want to do what i'm doing
1:43
now is loop it over your back
1:45
so you're going to put your hands
1:46
through here you see like this
1:49
and now you've managed to create this
1:51
space that comes onto your back
1:53
so get yourself into a pressure position
1:55
and do press-ups
1:56
in this position so what is going to
1:58
make it very difficult to do is as you
1:59
try and extend your arm you'll see here
2:01
that i've got the bands adding
2:02
resistance as i try and
2:04
move my arm if i'm just trying to move
2:06
my arm normally nice and free
2:08
adding the band on really difficult to
2:11
start pushing through and you always
2:12
have to really work through that
2:13
resistance so the more that you push the
2:15
more tension on the band
2:16
the harder it is to push everything you
2:18
do with bands be super careful they can
2:20
just like
2:20
ping off so you want to make sure that
2:22
you've got it nice and locked
2:24
in try and avoid anything near your face
2:27
anything there there where if you did
2:28
slip or something
2:29
to go wrong not necessarily like the
2:31
band would snap because the bands are
2:32
made incredibly well
2:34
it's more to do if it slips or something
2:35
at your point so for this we want to
2:36
keep it nice and low on your back
2:38
put your hands down first and now we've
2:41
got the bands in on your hands
2:42
we're gonna do some push-ups
2:53
it's really going to add a difference if
2:54
you're on your chest you really feel it
2:56
in your triceps as well
2:57
that extra tension that you're doing
2:59
here is an equivalent weight so it's
3:00
like you've put extra weight on the next
3:02
one really common bodybuilding exercise
3:04
for your chest
3:05
is usually a cable fly or a dumbbell fly
3:08
so the fly you bring your arm all the
3:09
way
3:10
out and you try and contract and push it
3:12
in here
3:13
you can do exactly the same with the
3:14
band so you don't need a dumbbell
3:17
you don't need a cable machine one
3:19
simple band and you can do this
3:21
so similar setup to the push-up we are
3:24
going to
3:25
loop it over our back and put it into
3:28
this position here
3:30
and now what we're going to do is take a
3:31
little lie down i'm going to lie down
3:32
onto the band
3:34
and you can also do it as a chest press
3:37
if you wanted you can do a chest press
3:38
but i want to look at this as a as a fly
3:40
so we're going to point
3:42
make sure our hands are looped through
3:43
here hands together like we can clap
3:46
i'm going to go down and i'm trying to
3:48
bring that tension up
4:00
so the last one for your chest that i
4:03
want to show you
4:04
is that classic cable fly again thinking
4:07
about a band and thinking about what a
4:08
cable gives you you can copy so many
4:10
movements of cable exercises
4:12
through the resistance band through one
4:14
band you can basically save yourself
4:16
thousands of pounds of different cable
4:18
machines so
4:19
i am going to use somewhere that's a
4:20
little bit higher to loop this round
4:23
pull through there and now we've got a
4:26
nice
4:27
tight connection in here now we have a
4:29
cable machine
4:31
being at the top loop your hand through
4:34
and we're going to take a step forward
4:35
and that classic
4:36
fly we're going to have a nice extension
4:39
so you can feel the resistance here
4:40
already
4:41
slightly in forward and bring your hand
4:44
in towards your chest
4:59
oh that is your banded flies it's not a
5:02
cable machine but it's as close as
5:03
you're going to get
5:04
you can loop into something above your
5:05
head and we've gone through there now
5:07
three different exercises for your chest
5:09
breaking that off do five sets of ten
5:11
three sets of twenty break it up in any
5:14
classical bodybuilding way that you want
5:15
to do maybe throw it in with something
5:17
else that you do but through that one
5:19
band you can create a multitude of
5:20
movements for your chest
5:22
also just things to think about is
5:23
taking the tension in and out of that
5:25
band to make sure you've already got
5:26
attention on before you do it
5:28
otherwise you'll just be moving to thin
5:29
air but that's the three movements
5:31
using the bands for your chest so the
5:34
next ones we're going to look at are for
5:36
your
5:36
back
5:40
we're going to start here with looking
5:42
at your lats and looking at the lower
5:44
part of your lats and this also kind of
5:46
does your shoulders as well
5:47
but what i want you to do with this one
5:49
everything remember we loop our hand
5:50
through the band so we're going to loop
5:52
it through
5:53
and then take it round so if you look
5:55
here
5:56
you've got it so i can grip the band
5:58
inside it runs over the back of my wrist
6:01
so i've got a real nice good grip now on
6:03
here and i'm not just gripping
6:04
the band on its own and then we're going
6:06
to take a
6:08
little knee down
6:12
and then reaching above keeping that
6:14
tension on your lap
6:15
we're going to pull down
6:25
[Music]
6:34
the next back exercise we're going to do
6:36
is going to mimic
6:37
that lat pull-down machine that you may
6:39
have seen at your local gym or leisure
6:40
center
6:41
usually you sit yourself in a little
6:42
seat you put your knees under something
6:44
and there's a bar
6:45
you grab the bar and you pull it down
6:47
towards you let's look at this and let's
6:48
replicate the same thing we're going to
6:50
look at that
6:51
pull down so you want to try and get
6:52
that band to just be underneath your
6:54
chin
6:56
reach all the way up pull down
6:58
underneath the chin
6:59
all the way up pull down underneath your
7:01
chin
7:11
there's a last one for your back is one
7:13
where usually you want to loop this
7:14
round something a little bit lower
7:16
so in my training garage slash garage
7:19
i don't really have anywhere to do it so
7:20
i'm going to use a weight so i'm going
7:22
to use
7:22
a weight here to leave this round so
7:25
we're going to loop it around here
7:26
similar to what we did above and that
7:29
beam
7:30
loop them in between pull it so you get
7:32
a nice tight grip onto that
7:34
there and what we're going to do with
7:35
this one is mimicking like a lower back
7:38
row there's two ways of doing this you
7:40
can even do it standing
7:41
in like a semi squat so what i want you
7:43
to do here is
7:44
take the band with each hand there
7:48
get into that position and pull the band
7:51
towards you
7:53
if you're really strong you'll move the
7:55
[Music]
7:56
dumbbell
8:01
second way of doing that is to do it
8:03
completely seated
8:16
so that's three back exercises using the
8:19
band i'm going to show you some of your
8:20
shoulders
8:20
quick some for your arms and even your
8:22
whole upper body with
8:24
one
8:29
shoulders this one you have to be really
8:31
really careful this
8:32
isn't about doing fast reps this is
8:34
about doing controlled
8:36
reps because when you put anything into
8:38
this position here
8:40
your shoulder healthy shoulder mobility
8:42
is super important and what you don't
8:43
want something to do is pull your
8:45
shoulder back
8:46
that's gonna where you're gonna get real
8:47
bad injuries and tears so with that in
8:49
mind
8:50
you're gonna place your foot on the band
8:53
so you'll see that here
8:55
and then we're going to loop the band
8:57
behind us into this position so it runs
8:59
behind
9:00
your elbow and you're just going to push
9:02
up to do a
9:03
normal extension of your arm into this
9:06
position
9:12
[Music]
9:17
the second one we're going to do is what
9:20
you would do with a barbell if you're
9:21
gonna do a barbell shrug
9:23
so shrug is a really nice simple
9:24
movement you literally just
9:26
do this turn like that but shrugging
9:29
your shoulders
9:30
up quite a lot of different shrug
9:32
exercises talk about rotation
9:34
of the shoulders and the traps but
9:36
that's not something i've ever really
9:37
focused on
9:38
just to get the contraction on the trap
9:40
itself
9:41
think about bringing your shoulder to
9:43
your ears so you're gonna try and bring
9:44
that up as much and then relax that
9:46
so to add some tension to that what
9:48
we're gonna do is a couple of different
9:50
ways depending on the band that you have
9:52
in between your feet so your feet create
9:55
a nice
9:56
wide balance grip on the band and
9:59
creating a bit of resistance there
10:00
because this is now short
10:02
going to grip the band as if you're a
10:04
grip in a bar so overhand
10:06
and we're gonna hold it and we're gonna
10:07
shrug
10:09
so really try and shrug up now that's a
10:12
bit too easy
10:14
you can take it a bit harder by standing
10:17
on the band
10:19
ends real big tension
10:23
and shrugging
10:32
we've got one more to do it should be a
10:34
lateral raise or a front raise
10:36
so you see often you do stuff for
10:38
shoulders your shoulders made up of
10:40
different components so you've got your
10:42
front front delt your side delt
10:44
you've got your trap you've got your
10:46
scapula you've got all the muscles that
10:48
fall in and around there
10:49
so already we've done the trap we've
10:51
done the front delt we've done some of
10:53
the back
10:54
this one is to look at the further part
10:56
of the front belt and certainly the side
10:58
delt
10:59
so if you think about holding a dumbbell
11:00
or a kettlebell or anything
11:02
a front raise is nice and simply neutral
11:05
to the front
11:06
and a lateral raise is to the side
11:09
now to add some tension in if you don't
11:11
have weight we can use the band when i
11:12
hook it up to something that's a bit
11:13
heavier
11:14
if you don't have something to hook it
11:16
up to actually i'll just show you
11:18
we're going to go for your foot so the
11:21
whole aim of this one is to add some
11:23
tension on and then we're going to try
11:25
and lift it
11:26
up there we go for that lateral raise
11:31
similar for a front raise
11:36
a funny face is optional but i can't
11:39
help it
11:41
this really works your grip as well
11:43
because unlike a weight
11:44
you have to keep hold of this a real
11:46
tight grip in there
11:48
as we pull forward
11:52
that's definitely got my shoulders
11:53
already from a few
11:58
arms really really simple stuff for
12:00
bicep curls feet through
12:04
hands underneath try and give a little
12:07
bit of separation
12:09
so lots of people that i see using
12:10
banded bicep curls they hold them in
12:12
together here
12:14
but you can actually make it a bit
12:15
harder and a bit more natural on your
12:16
biceps by having a little bit of a
12:18
spread
12:18
so you can spread your legs and spread
12:20
your hands and we're gonna curl
12:22
straight up my next tip is actually to
12:26
loop
12:27
it round
12:38
so my last exercise for your upper body
12:41
is going to be on your triceps
12:43
it means looping this onto the beam so
12:44
if you've got something higher at home
12:46
if you've got something you can loop it
12:47
and pull it around
12:48
now you've got the perfect tricep
12:49
extension machine
12:51
so you can grip here
12:54
and again similar to the biceps what you
12:56
want to do is try and have a little bit
12:57
of a gap like don't
12:59
just pull in this way that will do an
13:01
element of your outer triceps
13:03
to make it really really difficult we
13:05
want you to separate it
13:07
so separate in here try and keep your
13:09
hands in line with your shoulders
13:10
replicating the cable movement
13:12
straight down keep nice and straight
13:22
[Music]
13:26
and my last tricep is a tricep
13:30
like kick forward so what i'm going to
13:32
do is take the band in between our hands
13:34
so we're gonna go like this so we've got
13:37
our
13:38
knuckles facing our face and from here
13:42
behind us extend our arm forward
13:48
[Music]
13:58
that really hits those outer parts if
14:00
you tricep you can really work on that
14:02
strength that's great for your bench
14:03
press it's great for pushing if you're
14:05
in rugby think about that hand off and
14:06
think about that ability to hold there
14:08
even in football when you're keeping
14:09
away from your push-ups
14:11
everything you're gonna really help
14:12
build all of this area but the great
14:15
thing with the bands
14:16
as opposed to machines is they move and
14:18
they wobble
14:19
so you can actually get an awful lot
14:21
more resistance
14:22
and get really very functionally strong
14:24
as opposed to simple isolation movements
14:26
you get at gyms where you've got lots of
14:28
different machines that just do one
14:29
particular part
14:30
heading over to myprotein.com look at
14:32
their accessories
14:33
click on the resistance bands there's
14:35
three different options on there i
14:36
suggest buying all three because you
14:38
will be able to use all three in
14:39
different exercises
14:41
and to supplement the equipment that you
14:42
might already have but if you find
14:44
yourself stuck
14:45
traveling and you're in a hotel room
14:47
there's no gym in that hotel you're
14:48
stuck in the airport there's nothing for
14:50
you to do
14:50
this will save your life in relation to
14:54
your training
14:55
there's so many things that you can do
14:56
just one simple band
14:58
it's looking at all those parts of your
14:59
body and you can really pull in an
15:02
effective workout whatever your sport is
15:04
whatever your discipline is it's really
15:06
really good that's it from me on bands
15:08
hopefully you've learned some things
15:09
hopefully you can implement some of that
15:10
into your training
15:12
don't forget to check out the rest of
15:13
the videos if you're gonna buy yourself
15:14
a piece of equipment going forward
15:16
buy yourself a band you won't regret it
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