8 Best Band Exercises for Mass (DON’T IGNORE THESE!)

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Build ripped muscle mass with bands and weights here…

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 http://athleanx.com 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.

For more videos covering the 8 best dumbbell exercises to go perfectly with your best tubing and band exercises shown here, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

Get Total Gym TV. | Only $69.95 to stream workouts for a year!


Giovanni Flormoran says:

Too much talking and more exercises

tom smith says:

How many times a week do we do this

Matt Valin says:

I love bands and have been using them even more because of the situation going on out there but one thing I don't like is that I feel like it can be inconsistent. I wonder if some days I cheat myself by holding a band higher or lower to decrease tension. But otherwise I love them….oh and there's also the anxiety over one of the bands snapping and tearing out an eye.

Ba'al Busters says:

I have to buy some Jeff shirts. I'm starting to look like him thanks to his and Butter Bob Briggs's videos.

superdr88 says:

You’re the best! Thanks from Italy

Ignacio Almará says:

You didnt get fit in the gym before, now you want to get fit with rubber bands at home during the quarantine

PowerWeight Training says:

Just got a set. Working then into my program.

Stefan Prole says:

use workout resistance band for home workout best thing EVER get one for urself at some store or at store where i get it at trainhome.shop its awesome

starbuck2913 says:

The 8 best band exercises are:

1. BAND PULL APARTS-Across the midline of the chest

2. FACE PULLS-We know these well. External rotation with thumbs behind the head for rotator cuff support.

3. SERRATUS PUNCHES-Band anchored approximately hip high. Arm angled 45 up. Keep arm straight and punch upward by rotating the hip forward.

4. OVER AND BACKS-Band Pull Aparts taken to the next level: Pull band apart below nipple line. Maintain tension as you lift your arms up over your head and back behind your back stopping at hip level. Maintain tension all the way through this motion until you are back at the home position in front. Works the rhomboids. Supporting exercise for bench press.

5. TUBING JACK HAMMERS-Like the shoulder warm-up routine but with a wider gap between the hands (shoulder width plus 6” each side). Works the lower traps. Supporting exercise for bench press.

6. OVERHEAD SIDE STEPS-Band between feet and then crossed to form an “X” when you lift your arms overhead. Maintain thoracic extension as you shuffle step side to side.

7. RESISTED HIP HINGE-Working from your knees. Band around hips, go from a seiza sit to hips over your knees. Feel the movement and understand that this comes from the hips, not from the knees. Strengths glutes as a side benefit.

8. OBLIQUE CORKSCREWS-Band anchored high, looped around one shoulder girdle. Rotating and contracting movement to 30 degrees from vertical. Put your fingers on your obliques and feel the contraction.


matt crichton says:

more band exercises please.

Joseph Jones says:

Over and back is a daily thing, as is hydrating after waking, hanging after hydrating, and face pulls because you have been teaching such valuable "habits" for many many years now

Will D says:

Bands will work for ANY exercise, including compounds, if sufficient resistance/bands are used. Whether they work for size is still unanswerable, but from training 50 years beginning with old skool early 70s metal springs before bands were made, I’d say yes. This guy knows more than most online, and so do I.

chris sansonetti says:

Thanks Jeff! These band exercises are excellent! Do you have a program with just band exercises?

320speed says:

Quarantine Gang 🙌

Elaine Bolden says:

What kind of bands are these

Kiran Patel says:

You can gain more mass doing pull ups off a door, push ups and body weight squats than these 8 exercises. There are definitely better mass gaining band exercises.

wildhearses says:

I just got a set of bands because no gym AND my only injury ever has been my AC joint while benching so this is really helpful.

Luke Bakhuizen says:

Who else bought their bands from homeprogym.com ?

John White says:

Waste of time. If u cant find any dumbells during the quarantine then make your own out of cement. Bands are a great way to lower your tlevels.

David Shrem says:

Is the band exercises are safer been injured then the weight lifting. a special for shoulders exercises ?

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