Targeted workouts, also known as splits, are a popular way to focus on specific muscle groups during a workout. By using exercise bands, individuals of all fitness levels can add a challenging and effective element to their workout routine. Exercise bands are versatile tools that can be used to target various muscle groups, including the arms, legs, back, and core.
For example, resistance bands can be used for bicep curls, tricep extensions, squats, lunges, and other exercises that target specific muscle groups. In addition to providing targeted resistance, exercise bands also offer a low-impact option for individuals who may be recovering from an injury or have joint issues.
Here are the best targeted workouts using bands for your push, pull, and leg day:
Push
Chest
Chest Press: Our first targeted workouts for push day is chest press. To do this, anchor the band to a stable object behind you at chest height. Stand facing away from the anchor point, holding the band handles at chest level with your palms facing forward. Press your arms forward until they are straight, keeping your elbows slightly bent. Slowly release back to the starting position and repeat for 10-15 reps.
Chest Fly: Anchor the band to a stable object behind you at chest height. Stand facing away from the anchor point, holding the band handles at chest level with your palms facing inward. Slowly pull the band handles out to the sides while keeping your arms straight. Bring the handles back to the starting position and repeat for 10-15 reps.
Push-Up: Loop the band around your back and hold the handles in your hands. Get into a push-up position with your hands shoulder-width apart. Lower your chest towards the ground, then push back up to the starting position. Repeat for 10-15 reps.
Shoulders
Shoulder Press: Stand on the band with your feet shoulder-width apart, holding the band at shoulder height with your palms facing forward. Press the band up above your head, keeping your arms straight. Slowly lower the band back down to shoulder height and repeat for 10-15 reps.
Lateral Raise: Stand with one foot on the center of the band and hold onto the other end with one hand. Keep your arm straight and raise it out to the side until it is level with your shoulder. Slowly lower it back down and repeat for 10-15 reps. Then switch sides and repeat the exercise.
Front Raise: Stand with both feet on the center of the band and hold onto the ends with your hands. Keeping your arms straight, lift the band in front of you until it is level with your shoulders. Slowly lower the band back down and repeat for 10-15 reps.
Triceps
Tricep Extension: Stand on the band with your feet shoulder-width apart, holding the band handle with both hands behind your head, with your elbows bent. Extend your arms upwards, keeping your elbows close to your head. Slowly lower the band back down and repeat for 10-15 reps.
Tricep Kickback: Stand with your left foot on the center of the band and hold onto the other end with your right hand. Bend your left knee slightly and lean forward with a straight back. Keeping your right elbow close to your body, straighten your right arm behind you until it is parallel to the ground. Slowly release and repeat for 10-15 reps before switching sides.
Overhead Tricep Extension: Hold one end of the band with both hands and raise it above your head with your arms extended straight up. Lower the band behind your head, bending your elbows, then extend your arms to raise the band back to the starting position. Repeat for 10-15 reps.
See Also: 33 Resistance Band Exercises You Can Do Literally Anywhere
Pull
Back Muscles
Lat Pulldown: Anchor the band to a stable object overhead. Hold the band with both hands, palms facing away from your body, and sit with your knees bent and feet flat on the floor. Pull the band down towards your chest, squeezing your shoulder blades together. Slowly release back to the starting position and repeat for 10-15 reps.
Seated Row: Sit on the floor with your legs extended and wrap the band around the soles of your feet. Hold the band handles with both hands and sit up straight with your arms extended in front of you. Pull the band towards your chest, squeezing your shoulder blades together. Slowly release back to the starting position and repeat for 10-15 reps.
Superman Pull: Lie on your stomach with the band looped around your ankles. Extend your arms straight out in front of you and lift your arms and legs off the ground simultaneously. Pull the band apart by pulling your legs apart, and keeping your arms straight. Slowly release back to the starting position and repeat for 10-15 reps.
Biceps
Bicep Curls: Stand with both feet on the band and hold the handles with your palms facing up. Keep your elbows close to your sides and curl the bands towards your shoulders. Slowly release back to the starting position and repeat for 10-15 reps.
Hammer Curls: Stand with both feet on the band and hold the handles with your palms facing toward each other. Keep your elbows close to your sides and curl the bands towards your shoulders. Slowly release back to the starting position and repeat for 10-15 reps.
Concentration Curls: Sit on a chair or bench with your feet flat on the ground and the band under one foot. Hold the handle with the same side hand and rest your elbow on the inside of your thigh. Curl the band towards your shoulder, keeping your elbow stationary. Slowly release back to the starting position and repeat for 10-15 reps before switching sides.
See Also: The 10 Best Exercise Bands Of 2023
Legs
Quads
Leg Press: Place the band around your ankles and stand with your feet shoulder-width apart. Squat down and then jump up as high as you can while extending your legs. Land softly and repeat for 10-15 reps.
Lateral Band Walks: Place the band around your ankles and stand with your feet shoulder-width apart. Step out to the side with one foot, keeping tension in the band, and then step the other foot towards it. Continue stepping to one side for 10-15 reps before switching directions.
Band Squats: Place the band around your thighs, just above your knees. Stand with your feet shoulder-width apart and your toes pointed slightly outwards. Squat down, keeping your weight in your heels and your chest lifted. Press back up to the starting position and repeat for 10-15 reps.
Hamstrings
Hamstring Curl: Lie on your stomach with the band looped around your ankles. Keep your legs straight and curl your heels towards your buttocks, squeezing your hamstrings at the top of the movement. Slowly release back to the starting position and repeat for 10-15 reps.
Good Mornings: Stand with the band under both feet and hold the handles at shoulder height. Keeping your back straight and your abs tight, hinge forward from your hips until your upper body is parallel to the ground. Slowly return to the starting position and repeat for 10-15 reps.
Romanian Deadlift: Stand with the band under both feet and hold the handles at your thighs. Keeping your back straight, hinge forward from your hips and lower the handles towards your shins. Slowly return to the starting position and repeat for 10-15 reps.
Glutes
Clamshell: Lie on your side with the band looped around your thighs just above your knees. Bend your knees and stack them on top of each other. Keeping your feet together, lift your top knee as high as you can while keeping tension in the band. Slowly release back to the starting position and repeat for 10-15 reps before switching sides.
Squat with Bands: Stand with the band looped around both legs just above your knees. Place your feet shoulder-width apart and squat down, keeping your weight in your heels and your chest lifted. Press back up to the starting position and repeat for 10-15 reps.
Glute Bridge with Bands: Lie on your back with the band looped around your thighs just above your knees. Bend your knees and place your feet flat on the ground. Lift your hips towards the ceiling, squeezing your glutes at the top of the movement. Slowly lower back down to the starting position and repeat for 10-15 reps.
Calves
Resistance Bands Calf Raises: Stand on the band with your feet hip-width apart, holding the ends of the band in your hands. Lift your heels as high as possible and then lower back down, keeping tension in the band throughout the movement. Repeat for 10-15 reps.
Resistance Bands Jump Rope: Stand on the band with your feet hip-width apart, holding the ends of the band in your hands. Jump on the balls of your feet while simultaneously moving your arms in a jumping rope motion. Repeat for 30 seconds to 1 minute.
Resistance Bands Leg Press: Sit on the floor with your legs extended straight in front of you and the band looped around the balls of your feet. Pull the band towards you with both hands, bending your knees and bringing your feet towards your chest. Slowly release and repeat for 10-15 reps.
See Also: Resistance band exercises
Conclusion
Using exercise bands for resistance training can offer many benefits, including increased muscle strength and endurance, improved flexibility, and better balance and coordination. Bands are also versatile and can be used to target various muscle groups, making them a great addition to any workout routine. Additionally, bands are lightweight and portable, making them a convenient option for those who want to exercise at home or on the go. Overall, incorporating resistance band exercises into your workout regimen can be a simple yet effective way to enhance your fitness and achieve your fitness goals.
