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8 Best Band Exercises for Mass (DON-T IGNORE THESE)

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Rating: 4.0; Vote: 1

Some think that resistance bands are not an effective way to build muscle mass. That couldn-t be more inaccurate. In this video, I show you the 8 best band exercises for packing on size and strength by focusing on the small muscles that are critical to getting you there. You see, so many people pay all of their attention on the big muscles when trying to get big muscles not realizing that the small muscles are the ones that need to be strong in order to allow the bigger ones to grow. Stabilizer muscles play a critical role in releasing the restraints on larger muscles by ensuring stability and safety of the exercises that we rely on to build strength and mass. If you take the bench press for example, you see that in order to execute a safe rep of this chest mass builder you need to have adequate stability of the shoulder blade. If your shoulder or scapula is unable to be stabilized throughout the press you not only will see a decrease in the amount of force that can be generated by your upper body but you will also likely get injured. Band exercises and resistant band workouts are a great way to ensure that the small muscles are strong enough to provide the stability critical to the bigger muscles function. Here we cover 8 of the best band exercises and show how each one can increase muscle size through it-s key supportive role. The 8 best band exercises are: Band pull aparts Face pulls Serratus punches Over and backs Tubing jack hammers Overhead side steps Resisted hip hinge Oblique corkscrews The first 5 of these tubing exercises work the all important stability of the shoulder girdle. In order to get maximum force production and strength from the upper body (not to mention ensure safety) you have to be sure your scapula is stable. These exercises work the rhomboids, lower traps and rotator cuff muscles to help provide the stability needed for big upper body lifts and presses. The next 2 exercises focus on the stability of the hips. The hips are big muscles but rely on the strength of the smaller, lesser talked about muscles to operate at their strongest. We cover two band exercises for getting at those smaller muscles that will allow you to unleash some serious lower body strength in your workouts. Finally, we hit the obliques as they are one of the most important core muscles we have. With this diagonal orientation, these muscles are geared for rotation and power but only if they are trained properly. The band exercises allow us to really target the obliques perfectly and develop the strength needed to develop a ripped core. For a complete program that helps you to build ripped athletic muscle with bands and weights, be sure to head to and get the ATHLEAN-X Training System. Every workout is laid out step by step, using the right equipment at the right time for the right exercise to get the most out of your workouts in the next 90 days
Date: 2022-04-22

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Comments and reviews: 10

Matt
Thanks very much. I'm tracking towards competitive pistol shooting. I've have been on the verge of fine tuning my routines to strengthen my shoulder girdle. Your 'putting the science back in working out' brought it all together for me in a comprehensive, holistic approach. Big deal for me, with neck, back and rotator cuff issues. Your clear explanations and demonstrations laid it out clearly and I had already picked up a set of bands. I was in the ballpark but I can see more efficacious return on my workout ROI just adopting these 8 exercises wholesale. Appreciate you, brother.
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Steve
This is the best 'band' workout I've ever seen. I'm a 62 yr old gym rat but quit the gym and bought the bands. It would have never occurred to me to do these exercises. I can't wait to go back to the park tomorrow and try all eight. Thanks for putting this video up. It'll take the sting out of not going to the gym. What a great group of exercises! I've watched you before but this time you hit it out of the park!
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BDD
Guess I am late to the Athlean-X party but just am compelled to post that yesterday I received my black band from Athlean-X and did this exact workout. Today, following day, is my shoulder workout and I had the best shoulder workout ever. I am a believer when Jeff says the smaller often overlooked muscles really made a huge difference when working the larger muscles. Thanks Jeff
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svoboda
after doing the vey last exercise I felt pain at the hips level i was not used to this movement done in this way. after i was walking all weird. must be careful with new exercises. for me with the longer band i have not that strong ok for arms shoulders but more difficult for those muscles around the hip which pull away the band when walking laterally. wow.
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Bhautik
I was trying to do these exercises with a 25 kg resistance band which was a big mistake especially overhead side steps now even after 2months I feel sharp pain in my upper back in middle whenever I look down or up or sideways if you could suggest something it would be of great help
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Slovakia
Hello is here anyone who knows which bands/expanders to get? Because I have no clue which lenght, thickness etc. am I looking for.
I just know that for sure I want one that is thin and long and probably some others, but I have no other information or clue about this tbh.
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TysonsWrld
- [ ] Band pull a parts (0: 45)
- [ ] Serratus punches (1: 20)
- [ ] Over & backs (2: 16)
- [ ] Over head Jackhammers (3: 24)
- [ ] Face Pulls (3: 58)
- [ ] Hip Hinges (5: 20)
- [ ] Over-head Side steps (6: 08)
- [ ] Oblique Corkscrews (7: 24)
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englishcoach777
Thank you Jeff for helping me form long term fitness habits that have transformed me.
I follow your videos and have benefitted from them a lot. I train everyday and work on the application if most of them.
I am grateful for your content.
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Joseph
I admire your knowledge of the human body and follow you always. Do you think you could bring back shoulders which are totally fused together to avoid replacement? I have done a lot of work to eliminate most of the pain and continue to train.
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Adrian
This really helps because i am lazy a f and i lack the muscle to support a proper exercise even if i do get to exercise it-s so hard that i quit a lot easier than i should. Even playing with a rubber band will do me more good than not
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