Resistance band exercises (upper body)

Utilizing resistance bands for exercise are a great way to recover from injury, warm up before starting your workout, and adding some form of variety to your programs. Not to mention you can add them to your main exercises to add some form of extra resistance. 

 

Today’s post will go over some upper body exercises using the resistance band. Feel free to add your own resistance band exercises in the comment section if it isn’t already mentioned on the list. 

 
 
  1. Standing chest press- chest 
  2. shoulder press- shoulders 
  3. overhead triceps extension- triceps 
  4. seated row- back 
  5. standing row- shoulders 
  6. front raise- delts 
  7. lateral raises- delts 
  8. resistance band push ups- full body
  9. Bentover row – back 
  10. bicep curls – biceps 

Shay-lon 

 

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Seated Dumbbell Shoulder Press (How To)

 

I find that this one of my favorite exercises for the shoulders, mostly due because of how simple the movement is and because I enjoy working shoulders — the more dominant area of my body. This movement can be done seated or standing but for the sake of this particular post, I will be talking about the seated version of it. For those of you who want to get more mass and strength in your shoulders and still work on the stabilizer muscles, this is the movement for you. 

 

How to perform the movement?

 
  1. Choose a pair of dumbbells that fit your fitness level, sit on a bench that has back support (because you will want your back against the seat), place the dumbbells upright on top of your thighs to begin with.
  2. Then, raise the dumbbells to shoulder height one at a time, using your thighs to help propel them to the position
  3. Palm of your hands should be facing forward (starting position)
  4. While exhaling, push the dumbbells upward until your arms are fully extended above you
  5. Slowly lower the weights back to the starting position while inhaling 
  6. Repeat for the recommended repetitions

What muscles are being worked?

  • Lateral delts
  • Triceps
  • chest muscles
  • Middle and lower traps
  • shoulders 

With a few other muscles that I have not mentioned. 

 

What is especially important when performing this exercise is, that one does not make ballistic movements, and to not go lower than ear level to reduce your likeliness of injury. 

 

Before starting this exercise, please consider seeing a medical professional if you have any conditions or injuries. 

 

Fitness WonderWoman, 

Shay-lon Moss

ACSM Certified Personal Trainer 

 

Powerlifting Cycle 2… New beginnings

This week starts a new cycle for my powerlifting program. I have another 4 weeks, BUT this week I add 5 lb to my upper body lifts (1RM) and 10 lb to my lower body lifts (1RM) so, this means the numbers will be slightly higher, compared to last week 🙂 Another thing that is changing is I am doing heavier lifting to start this week off, instead of moderate lifting in the beginning of the week so that I don’t have two weeks next to one another and it allows better recovery for my muscles. The core lifts will be the same types, but just different numbers, so if you want to see the improvements — either track back to my older workouts from the last 4 weeks, or follow me on IG —- > https://www.instagram.com/shaylon_fitnesswonderwoman/?hl=en so that you can better keep up with my progress (I will follow back)

 

Week 5.. Day One. 

 
  • Barbell shoulder press: 3 x 3

 

  • 70% of my 90% of 1-RM: 55 lb
  • 80% of my 90% of 1-RM: 65 lb
  • 90% of my 90% of 1-RM: 70 lb, 9 max reps

 

  • DB upright row: 5 x 15, 40 lb
  • DB shoulder press: 5 x 15, 40 lb
  • Face pulls: 5 x 15, 60 lb
  • Cable rear delt: 5 x 15, 30 lb

Ab Workout:

  • Seated Russian Twist: 4 x 20, 45 lb plate
  • medicine ball decline sit ups: 4 x 20, 6 lb

Cardio workout:

  • Stair climber: 20 minutes, level 7

So basically, if you go back to previous post to cycle one for week 2, I did 70 lb for 8 reps, today I beat that with 9 reps; that’s some improvement. Hopefully tomorrow will show some good improvements as well for the next core lift. 

 

P.S my new max 1RM would be 90 lb instead of 85 lb, because I added 5 lb to it. 

 

Week Two|Day One|Powerlifting|Cycle One

Road To Powerlifting .. 

  • Standing Barbell Shoulder Press: 3 x 3

 

  • 70% 1-RM: 53.5 lb ( I did 55 lb)
  • 80% 1-RM: 61.2 lb ( I did 65 lb)
  • 90% 1-RM: 68.8 lb ( I did 70 lb) for a 8 rep max

 

  • Dips: 5 x 15
  • DB upright row: 5 x 15, 30 lb
  • Front to side raises: 5 x 15, 10 lb

Ab workout:

  • Seated Russian Twist: 4 x 20, 45 lb weight plate
  • Plank: 4 x 30 seconds

Cardio:

  • Upright stationary bike: 20 minutes, level 13 resistance 

The military press session went over well today, I was aiming for 8 reps for that 90 percent 1RM – and did it! so I was very happy about that. Compared to last week, I decided to do 3 assistance exercises instead of four. I meant to use the stair stepper for cardio today but it was being used at the time so resorted to the stationary bike and got a good cardio session in. Overall, I am very proud of my performance today. I have a video of my military press on IG, if you are interested in seeing it: https://www.instagram.com/shaylon_fitnesswonderwoman/?hl=en

 

Fitness WonderWoman,

Shay-lon

 

Week Five|Day Four = No Cardio Necessary

Opposite day! no cardio 🙂 but my legs are still sore from yesterday, so thankfully today was an upperbody day!

 

Workout:

Superset:

 
  • Barbell bench press: 3 x 8, 75 lb
  • DB front raises: 3 x 10-12, 20 lb

Superset:

  • Incline DB bench press: 3 x 8, 70 lb
  • Bentover DB flyes: 3 x 10-12, 30 lb

Superset:

  • Close grip pull up: 3 x to failure
  • DB shrugs: 3 x 10-12, 70 lb

Superset:

  • Cable low row: 3 x 8, 130 lb
  • Barbell upright row: 3 x 8, 60 lb

Superset:

  • Military press: 3 x 8, 60 lb
  • smith machine bentover row: 3 x 10-12, 75 lb
 
  • Floor crunches: 3 x 20
 

If I am going to be honest, the barbell upright rows were hell today, I mean 60 lb doesn’t sound like a lot of weight but I was feeling them. I have also noticed I am WAYY better at close grip pull ups vs wide grip, anyone else? 

 

Fitness WonderWoman,

Shay-lon

Tuesday, Oct. 3rd Legs & Shoulders

Leg Day/Shoulders 

Workout:

Superset:

 
  • Barbell front squat: 4 x 8-10. 65 lb
  • Alternating cable shoulder press: 3 x 8-10, 50 lb

Superset:

  • Barbell stiff-leg deadlift: 4 x 8-10. 95 lb
  • bentover pulley side lateral: 3 x 8-10. 25 lb

Superset:

  • smith machine chair squat: 4 x 8-10, 75 lb
  • EZ Bar front raise: 4 x 8-10, 20 lb

Superset:

  • One-arm overhead kettlebell squat: 4 x 8-10, 12 lb
  • Arnold DB press: 3 x 8-10, 40 lb

Superset/Pyramid:

  • Leg extensions: 1 x 15 – 50 lb, 1 x 12- 60 lb, 1 x 10- 70 lb, 1 x 8- 80 lb
  • DB front raises: 4 x 15
  • leg curls: 1 x 15- 40 lb, 1 x 12- 50 lb, 1 x 10- 60 lb, 1 x 8-70 lb
  • DB side lateral raises: 4 x 15

I haven’t done front squats in a LONG time, so I didn’t lift very heavy and today I focused on building mass in both the shoulders and legs, so it was a moderate lift day. Hopefully some of my exercises will give you all some ideas to add to your workouts and make working out fun! if you ever have questions about my workouts or need some advice, feel free to email me or leave them in the comment section. 

 

If you enjoyed today’s workout, leave a comment, like, share and follow!

 

Fitness WonderWoman, 

Shay-lon xo

 
 

The Last Day Of January Workout – Woot!

Hey FitFam, Happy Tuesday! 

The last day of January, and we have some fun events coming up in Feb — starting tomorrow. If you haven’t yet signed up for the squat challenge, please email me at Shay.moss19@gmail.com that way I know who all is participating, it is free, click here

for the rules.  I can very excited to see how far all of you get with it and how much it will challenge you 🙂 Good luck to all the participants. 

 

Today’s workout was an upper body workout with some abs, and I finished up with my final reps of the squat challenge (which I will post a video and upload to YouTube here soon) 

 

Workout Session:

Superset:

 
  • Reverse DB flyes: 3 x 10, 10, 8. 40 lb
  • Front DB raises: 3 x 10, 10, 8. 30 lb

Superset:

  • lateral DB raises: 3 x 8, 8, 6. 20 lb
  • DB “Y” press: 3 x 8, 8, 6. 30 lb

Superset:

  • DB shoulder press: 3 x 10, 30 lb
  • Overhead plate press: 3 x 10, 25 lb

 

  • Crunch machine: 10 x 10, 70 lb
  • Face pull: 3 x 8, 8, 6. 2 x 20 lb, 1 x 25 lb
  • Pull ups (no assistance): 3 x 8, 8, 6
  • Bodyweight squats: 250 reps

If you are interested in looking at any of my other workouts, please click here

 

Your Fitness Blogger,

 

Shay-lon xxx