Resistance Band Workouts for Men

a young strong caveman is doing exercises and resistance workouts with a band
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Resistance bands are an inexpensive and simple fitness tool that you can take anywhere—ideal for home workouts or for exercise while traveling.

Men will likely choose a different type of resistance band than women. Most band manufacturers offer a range of resistance levels starting with beginner through advanced.

Following are some specific exercises that men can use to work out various muscle groups, for both the upper and lower body.

Weightless Bench Press

Want a big caveman chest to beat? Use resistance bands to perform a bench press. To start, wrap the tubing of the resistance band around the leg of a bench. Lie down on the bench while planting your feet firmly on the floor. Grip each handle of the resistance band while keeping your elbows parallel to your shoulders. Drive the band into the air until your arms are fully extended. Bend your elbows back to complete a rep. Aim for three sets of 12 reps of the bench press.

Power Squats

To bulk up your legs, make your squats more difficult by using a resistance band during your workout. Start by wrapping the strap of the resistance band around the center of each of your feet. Place your feet shoulder-width apart and stretch the bands until they are aligned with your upper back. Bend your knees and picture bending back into an imaginary chair. When your thighs are parallel with the ground, drive your body upwards to the starting position. Perform three to four sets of 10 reps.

Banded Knee Extensions

Knee extensions work on building leg strength and increasing flexibility in that area. You need something sturdy to wrap the band around to complete this exercise. Secure the band around your leg resting below the knee joint. Move back until you feel tension in the band. Flex the knees and lift your heels off of the ground. When you knee is aligned over your toes, move out of the stretch. When your legs are straight and knees are locked, one rep has been completed. Aim for 12 reps for each leg with a total of three sets.

As you grow comfortable with the resistance band, push yourself to choose higher levels of resistance. Staying at the same resistance when you are beyond that level isn’t likely to bulk you up. Add more reps and sets also to keep your workout from growing staid.

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