Best Push Day Workouts With Resistance Bands To Build Muscle Mass

The Handle Band Forward Raise is a shoulder exercise that uses a resistance band to build strength. It helps isolate the shoulder muscles and prevents using your lower body to cheat the movement.

How to do it

1. Stand up straight with your feet hip-width apart and place a resistance band under your feet.
2. Hold the handles with an overhand grip next to your hips.
3. Raise the handles in a circular motion above your head while keeping your arms straight.
4. Lower the handles back to the starting position.

The Handle Band Lateral Raise targets the shoulder muscles, specifically the lateral deltoids, using a resistance band. This exercise increases shoulder strength and width while being easier on the joints compared to dumbbells.

How to do it

1. Stand with your feet hip-width apart and place the resistance band under your feet.
2. Hold the band handles with an overhand grip, keeping your knuckles facing out.
3. Lift the handles out to the sides in a circular motion until they are above your head, keeping your arms straight.
4. Lower the handles back to the starting position.

The Handle Band Pec Fly is a chest and shoulder exercise that helps isolate these muscles effectively. Using resistance bands allows you to control the resistance better and makes the move easier on your shoulders at the start.

How to do it

1. Attach a resistance band to a pull-up bar or high, fixed object.
2. Stand in front of the band with a staggered stance, holding the handles at shoulder height with palms facing forward.
3. Lean slightly forward and pull the handles down to your belly button, keeping your arms extended with a slight bend in the elbows.
4. Return to the starting position.

The Handle Band Shoulder Press is a great exercise for building strength in your shoulders and arms. It uses a resistance band to offer a full range of motion while being easier on your joints than dumbbells.

How to do it

1. Stand with your feet hip-width apart and place a resistance band under your feet.
2. Hold the handles at shoulder height with your palms facing forward.
3. Press the handles overhead until they are above your shoulders.
4. Lower the handles back to shoulder height and repeat.

The Handle Band Upright Row targets your shoulders and upper back using a resistance band. It helps improve posture while reducing the risk of shoulder injuries compared to using a barbell.

How to do it

1. Stand with your feet shoulder-width apart and place a resistance band under your feet.
2. Hold the handles with an overhand grip in front of your hips.
3. Pull your elbows up to shoulder height, keeping the handles close to your body.
4. Lower back to the starting position and repeat.

The Handle Band Tricep Extension is a simple exercise that focuses on strengthening your triceps. Using a resistance band allows you to control the tension and gradually increase the resistance for better results in muscle development.

How to do it

1. Wrap a resistance band around a pull-up bar or high object.
2. Stand with your feet shoulder-width apart under the anchor point.
3. Grab the handles with an overhand grip at chest height.
4. Keep your elbows close to your body and bend them.
5. Pull the handles down to your hips, maintaining elbow position.
6. Return the handles to the starting position and repeat.

The Mini Loop Band Overhead Fly is a simple exercise that strengthens your shoulders and upper back. By using a mini loop band, you add resistance which helps improve muscle strength and stability while promoting shoulder health.

How to do it

1. Stand up straight and wrap a band around your wrists with arms extended to the sides.
2. Keep your hands shoulder-width apart and raise your arms overhead.
3. Push your wrists apart to form a 'Y' shape with your arms.
4. Return to shoulder-width and repeat for the desired number of repetitions.

The Mini Loop Band Reverse Fly strengthens the muscles in your upper back and shoulders. Using a mini loop band adds extra resistance, which helps build muscle and improve posture for better upper body strength.

How to do it

1. Stand up straight and hold the band with both hands, palms facing each other and arms extended to your sides.
2. Lift your arms to shoulder height and then move your hands apart to the sides.
3. Slowly bring your hands back to the starting position and repeat as needed.

The Mini Loop Band Lateral Shoulder Raise strengthens your shoulder muscles using a resistance band. This exercise helps improve muscle tone and stability in your shoulders.

How to do it

1. Stand up straight with your elbows bent at 90 degrees and a loop band around your forearms, just in front of your elbows.
2. Raise your arms out to the sides while keeping your elbows bent and in line with your torso.
3. Slowly lower your arms back to the starting position.

The Mini Loop Band Alternating Lateral Shoulder Raise targets your shoulder muscles while using a resistance band for added strength. By raising one arm at a time, you also engage your core for better stability and balance.

How to do it

1. Stand tall with a band wrapped around your forearms near your elbows.
2. Bend your elbows to a 90-degree angle without moving them away from your body.
3. Raise your right elbow to shoulder height while keeping your left elbow in place.
4. Lower your right elbow back down, then raise your left elbow to shoulder height.
5. Continue alternating arms for the set number of repetitions.

The Loop Band Standing Incline Chest Press targets the upper chest and shoulders while also engaging your core and legs for stability. It uses a loop band to simulate the incline press, making it a great exercise for building upper body strength at home or in the gym.

How to do it

1. Anchor two bands at chest height.
2. Stand with your back to the anchors, holding one band in each hand.
3. Step one foot forward and one foot back for balance, and tighten your core.
4. Lean slightly forward with elbows pointing back and hands at chest level.
5. Exhale and extend your arms forward and upwards towards the ceiling.
6. Slowly return to the starting position and repeat.

The Loop Band Push Up is a modified push-up that uses a resistance band for added intensity. This exercise strengthens your chest, shoulders, and triceps while also engaging your core for better stability.

How to do it

1. Kneel on the ground with your knees together.
2. Hold one end of the loop band between your thumb and index finger and wrap it across your back.
3. Grip the other end of the band with your other hand in the same way.
4. Place your hands on the ground under your shoulders and lift your knees off the ground into a high plank position.
5. Keep your core tight and lower your body towards the ground, keeping elbows at a 45-degree angle.
6. Push back up to the starting position, maintaining a straight line from your shoulders to your ankles.

The Loop Band Seated Shoulder Press is a simple exercise that helps build strength in your shoulders and upper body while seated. This position allows you to focus on your deltoids with stability and is ideal for those with limited mobility in their legs.

How to do it

1. Sit on the ground with your legs crossed or stretched out.
2. Place the loop band under your butt so you are sitting on it securely.
3. Hold the band with both hands, shoulder-width apart, with palms facing forward and elbows bent at your sides.
4. Press your arms straight up overhead, keeping your wrists and forearms straight.
5. Keep your back straight during the exercise and lower your arms back to the starting position slowly.

The Loop Band Face Pull strengthens the upper back and shoulders, helping improve posture and shoulder health. Using a resistance band makes this exercise adaptable and effective for beginners.

How to do it

1. Anchor the loop band at head height.
2. Stand facing the anchor and grab the band with both hands in an overhand grip.
3. Step back to create tension in the band with your arms straight.
4. Keep your arms parallel to the ground and engage your core.
5. Pull the band towards your chin by bending your elbows and letting your hands move apart slightly.
6. Return to the starting position slowly and repeat.

The Loop Band Single Arm Incline Chest Press is a strength exercise that targets your chest, shoulders, and triceps. Doing it on one side helps engage your core and balance strength between both sides. The incline position focuses more on your upper chest, and using loop bands adds adjustable resistance.

How to do it

1. Anchor one band at knee height.
2. Stand with your back to the anchor and grab the band with one hand.
3. Take a step forward with one foot and brace your core.
4. Lean slightly forward, keeping your elbow back and hand at chest height.
5. Exhale as you extend your arm forward and upward.
6. Control the band back to the starting position and repeat.
7. After your set, switch to the other side.