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


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. Today we’re going to start building some mass
and our weapons of mass construction are going to be these two bands. You see, a lot of people
have a misconception about band training. They think that there’s no way that you can
build mass with bands. It might be true if you’re focusing on the
big exercises and the big muscles, but the bands are actually the perfect tool to train
the small muscles that support the big muscles to help you make those muscles bigger. Today I’m going to show you the eight best
exercises you can start doing – you need to start doing – if you want to start increasing
the amount of weight that you lift on your bigger exercises by paying some attention
to those often overlooked muscles. Okay, first up is our band pull apart. This
is one of those exercises that targets the shoulder girdle. Get used to it because the
first five exercises are going to target this area of our body. The band pull apart is going
to help us to strengthen our rhomboids. For anybody that has any kind of scapular
instability – especially a winging of the scapula, where they start to come off your
back, the middle portion of the scapula can’t stay fixed onto your back – that causes
some major instability issues when you try to go bench press. Now, it can be due to a weak serratus that
the next exercise here will address. These are our serratus punches. Now, right here
all we’re trying to do is keep a straight arm and just straighten it even further. If
you think you’ve reached out as far as you can go, try to reach out even further. You do this because you’re trying to make
sure that the serratus is strong enough to hold your shoulder blade up against your ribcage
no matter what happens with your arm, no matter how you’re moving your arm. You want that
stability against your ribcage, even if it’s rotated up or down. It needs to be able to stay in contact with
your ribcage if you want to be able to press strongly. Remember, if you’re trying to execute
a push with some serious strengths behind it you have to have a stable base to work
off of. If I was trying to push this wall and my feet gave out, guess what? I have no
ability to push with any force on that wall. The same thing is happening here, with our
bench-press. If you want to be able to push away and you don’t have any stability down
below you’re not going to be able to push as hard. So these two exercises are critical
to work out that 1-2 combination. Next we have a more dynamic version of this we call
the over and back. So what we’re doing is working on both elements again. Rhomboid strength and serratus strength, but
we’re doing it a little more eccentrically. We need this dynamic control. As I move the
band in front of me I can’t allow it to snap either in front of me too quickly, and I have
to make sure it keeps its distance away from my body. The same thing when I come back behind
my head. We’re going to work our rhomboids again, but we’re working them dynamically
and also with control. We can’t allow it to just snap back and touch
my butt with the band. I want to be able to keep some distance away from my back as I
make this transition front to back, okay? So another very important component – again,
very often overlooked and not blaming people because a lot of people don’t know to do this.
Of course, here, when we train like athletes we’ve got to incorporate these things into
a complete training program. Moving on, we’re still on the shoulders, but
we want to work on different areas of the shoulders. This time you’ve got to work on
those lower traps. The lower traps are going to kind of pull down and back. So it’s going
to keep your shoulder blades tucked down and back. Again, a very essential part of executing
a proper bench-press, or at least a safe bench-press. So working on that here with this overhead
jack hammer is a great way to get this area nice and strong. Again, you incorporate this into your daily,
or at least your weekly training plan, so you have strong enough scapula so that it
carries over when you go to do your bench-press without incurring injury. At least if you’re
not going to incur injury, at least increase the strength that you have on this exercise.
So then we move on to another extremely important part of our shoulder joint and that is the
rotator cuff. What we have to do here is we actually incorporate
into one of my favorite exercise that works our entire upper back. It’s the face pull.
You can see as I try to pull back, if I try to bring my thumbs back behind me as I’m showing
you here, that now gets a little bit of external rotation at the shoulders and the only muscles
that externally rotate the shoulders are the rotator cuff – three of the four muscles
in there for the rotator cuff. If you are not doing exercises that purposely
externally rotate your shoulder you’re going to set yourself up for an injury. 100% of
the time, that’s what’s going to happen. So you have to have devoted exercises that externally
rotate your shoulder. Again, this is something that we take care of automatically in our
ATHLEANX training system because we know how important it is to your overall shoulder health
and how long you can stay in the gym and how big and strong you can ultimately become. This exercise is a great way to do that. Next
up, number six, now we move down to the lower body where we attack the hips. The hips are
an area now that have lots of muscles that intertwine and work together and a lot of
times it’s the smaller ones that don’t get the attention. Sure we work on our quads,
yes we work on our hamstrings, but do we work on the smaller muscles? You have to if you
want to get the most out of those other muscles when you’re trying to execute bigger lifts. So we work on one of the most fundamental
movements of the lower body for anything. For a deadlift, for a squat, it’s the hip
hinge. This hip hinge can actually be strengthened in a really fundamental way with our hip hinge
band exercise. You just anchor the band around your body, first of all, to let the tension
pull you back into a normal hip hinge. Understand what it feels like to hinge the hips and not
just bend at the knees. You could save yourself a lot of potential
knee problems down the road if you learn how to execute a hinge of the hip first and then
get some bend of the knee as you go down into whatever it is, either a deadlift or a squat.
So this exercise allows us to do that and as we, of course, resist it with the band
we strengthen our gluts as we push forward. So a great option for you to learn both the
mechanics, and also strengthen those mechanics. Number seven, now we get really creative here
and it’s a multi-dimensional movement. It actually could be called Perfect Overhead
Squat Exercise here, but it’s the Overhead Sidestep. So the Overhead Sidestep, what you
do is step into the band and you cross it over. Now, with the X made you put your hands
up over your head, you try to spread your feet as far as you can against the resistance
of the band, and your arms are going to be overhead in this X position. Here what you’re
working on is, can you maintain thoracic extension? Can you stand up nice and tall? That’s what
that overhead arm positioning is going to do, while you do a sidestep. The Sidestep
here is actually working on resisting abduction. I’ll tell you, you’ll be amazed at how weak
we are in our hips in the ability to abduct. Some people can’t even lay on the ground.
These are elite level athletes that can’t even lay on the ground and execute 25 leg
lifts Jane Fonda style without it burning so bad that they can’t even make it there. That is so critically important if you want
to start increasing the strength of all your lower body exercises. Your hips better be
able to support and stabilize the bigger muscles. Finally, hit our core. You can’t leave the
core out of this, guys. This is going to transition between the hips and the shoulder blades as
your core – we could do this with one of those often overlooked muscles as well. That’s
the obliques. Again, everyone likes to focus on the 6-pack
abs, but really, what’s more important to the function of the abs are the horizontally
running, the diagonally running internal-external obliques. So if you want to get stronger in
all your core related movements you’d better start working on your ability to get stronger
through rotation. So here we can work on those oblique muscles with this easy, easy oblique
crunch. Again, you step yourself out and you’re really
just working on rotating and contracting at the same time. You can literally see the muscles
here contracting. You want to be able to put your own fingers on those muscles and feel
them contract. They’re very easy muscles to feel, even if you’re carrying a little bit
of body fat. You can still feel these muscles working and you want to get into the habit
of making them work more often. So there you have it, guys. There’s the eight
best band exercises you can do, especially if you want to start building mass. I know
it’s not that sexy, but I can tell you this: if you start adding these exercises to your
routines you’re going to find that those big lifts will take a big jump up because you’re
finally working on the supporting muscles that you’ve never really worked on before. When those muscles are in place you’d be amazed
at how much power you can generate with those bigger muscles that rely on those small muscles.
If you’re looking for a program that builds them right into our program so you don’t
have to really think about it – I’ve already told you what exercises to do, when, and I
kind of weave them in exactly when they need to be – you can get the ATHLEANX training
program over at ATHLEANX.com. It truly is me as a physical therapist trying
to put the science back in strength and get you not only a better program, but a safe
program. In the meantime, if you’ve found this video helpful leave your comments and
thumbs up below and let me know what you want to see on this channel here, guys. Remember,
this channel is about you. I make the exercises and the videos that you want me to cover and
see. I’ll continue to do that. I’ll be back here again real soon. See you.

100 Replies to “8 Best Band Exercises for Mass (DON’T IGNORE THESE!)”

  1. 0:42 Band pull-aparts | 1:16 Serratus punches | 2:12 Over-and-backs | 3:02 Overhead jackhammers

    3:45 Face-pulls | 5:03 Hip-hinges | 5:48 Overhead side-steps

  2. The only people disliking are guys that are meathead dumbasses that think Optimum and BSN are leading edge nutrition companies, and guys like Jeff who train pro athletes by the hundreds in career are just wrong and "cant get big bro" because they have Trump brain, science doesn't matter to them just emotion. But nobody with a 400 lb bench press that has protacted upper cross syndrome shoulders has even closely worried me in sports or even less jiu jitsu match or Sambo because they advertise what the fuck is about to happen to them, they are about to get a dislocated shoulder or i will detach the anterior head of the glenohumeral ligament from the insertion which is non rehabable and surgery needed to ever have full range of motion, but call Jeff Cavaliere and a guy like me and many others that have degrees and work with athletes and have been athletes and still work with pros ( i have a sprinter wih a silver medal how about you kid with a 400lb bench and you cant move?) oh i'm in 40s and run a 4.5 and squat 515 still to below parallel and dont bar bench but can do 10 with 100lb DB and 40 dips. But i don't take BSN or Optimum, only quality supplements,. but i don't have a Body like the big dudes , no i am just like Jeff less ripped but i will take their 18yr old ass to the cleaners in a brawl and enjoy my time and think clearly about landing on your 3 nerve endings that make day into nitey nitey and have no feeling about injury because i have been injured and no pain and i don't mind it any more, your 18 and you will go into shock if i break your orbital or collarbone, and you think you dislike video and win, but a guy like me or mike sciortino or one of the younger Gracie boys comes along and says hey, let go on youtube and run your mouth and then lets get it on full contact no off zones i call for stop and if not made its on to whatever i break your leg or whatever, you talk and its cool i might break your jaw too but its fine, keep saying we don't know shit then come to school, then i have friend to fight, you need a friend, lets get it on my friend, but lets do you tube so we teach too. Okay 400lb bench guy? I like to teach something i learned 20 plus yrs ago, threshold pain oxygen recovery. This is taking the absolute most pain you can take, you would know the pain if you felt it before,. but it makes most humans go black out, but a real soldier, can breathe and give clear instruction or read a paragraph and pour 12 oz glass of water no spills and then you have it, Clear mind during what typically shuts it down. I can teach. I will show you what Jeff taught you but you ignore because you think we are pussy men for not beibg huge but at 4:22 he gives you $250 hr pro fight coach or baseball pitcher instruction , master level info you ignored, at 5:33 he tells you how to be athlete for years but you cant hear cause you do shrugs and press 4 days a week. In another video he asks what i ask every athlete i coach and only kinesiology guys get it right, what is the single most important, or most involved with being an elite athlete vs a guy that talks? I can tell you its not you brain, its not a trick question, its straight science and was on my final exam when getting degree and again w Master Level Trainging Professional from EFTI .(NYC) write it here and if you get it right i will have 3 more questions because i know the 99% of you what you will do, i'm not stupid. I do less shrugs and ears are open and i dont bench 400 but i wtill would throw you off me like your girl does when you breathe on her Here is one guy's opp to learn from the best, I'll give you free training and you will meet some guys, Liddell? Vera? Jesse James possibly, Russian Sambo dudes, i mean you can acxtually come out good if you take my challenge serious. If you are willing to do 30 days here on my terms sleeping at the gym for free but you will clean 2 hrs a day for rent and then train on my schedule i wont tell you, then at end a no fees release video for my challenge and what being an athlete is like after being a meathead your whole loife and truly giving your testimony, you will earn reward i'm just not going to make cash a guarantee. Its not a gameshow, its truly a quest to show younger gen what athlete and meathead are polar opposite like and how you feel in each body being that you can be in two if you finish a month of me and several other guys applying sports and biomechanics and kinesiology and phys science to you not here is 5 sets of 8 reps bench press etc etc . You are getting so much more from what i have in my head than you have ever gotten, You can succeed at it tho, and yes you will have a gain moneywise. But if not, you cant say i want money for video time, fuck off dont come to do program. I'm a SAG stuntman and i cant find low end stunt pay even cause they have to pay union wages, at keast $1225 per take, I did a foot ball movie un SAGd and got 650 a day instead and we did a scene i get earholed 31 times. You know what concussion embolisms are? i do.

  3. I feel like an idiot doing these in the gyms, mainly cause I’ve never seen anyone do them, BUT THEY WORK. it doesn’t take a lot and I feel the burn. Makes my workout feel more full. Like I get more from my workouts.

  4. Hello there. Can we see how you place your feet during the oblique corkscrew? Is this exercise done with the feet together or staggered? Thank you so much for the moves

  5. Hi, I've watched your videos a lot on YouTube. I have learned many things about, how to improve my workouts at the gym. Currently, I have shoulder impingement on my right side. I have abandoned most upper body exercises due to pain and discomfort. What can I do to rehab my shoulder before I decide to see a doctor?

  6. One thing I learned is that bands work those very deep muscles
    It's nice to train it. Once you build them up everything is suprisingly a little easier

  7. My P.E teacher started us on resistance bands back in high school to get our bodies to learn how to move resistance as a unit

  8. Hey Jeff, as usual, great video, can you do a video on which type of resistance bands work for what volume of exercise?

  9. Jeff THANK YOU SO MUCH .you are the best fitness youtuber 🙂 I gained 10 pounds of muscle in 3 months just by using exercise bands and doing body weights at home . I highly suggest everyone to give this method a try since it worked for me. Btw this is the band that I bought from amazon and i'm very glad that I bought it https://amzn.to/2FBZ80t

  10. Amazing video. Tried out the first one while watching the video. I feel more powerful than ever in my shoulder region. Thank you

  11. Those bands at the maul for $5 are rated light medium and heavy resistance. Only they probably should be rated at flimsy. They're probably only worth a buck. Hey they got resistance bands at the hardware store. You cut them to desired length. For add dead resistance just put two strands together. Then tree of them. It's not rocket science.

  12. Can i build muscle mass without using dumb bells in gym? I mean will resistance band exercise at home will help?

  13. I can't go to gym due to Ramadan. Will I be able to maintain my musle using these and some light dumbbell exercise?

  14. Hey! I absolutely love your videos! I watch them. Every day and have sent them. To my brother as well! I lose weight and tone up pretty quickly. I'm working out at home but I don't wan to go to hard because of some health issues and weak bones so on and so on. I want to get resistance bands… I'm wondering if I should get the open bands and looped bands? What do you recommend?

  15. Would love to see more band related content from Athlean-X. Love the program but I often don’t have access to a gym. Always looking for a better band workout.

  16. is it recommended to do 3 sets of 10-12 for each exercise? I didn't see that mentioned in the video…

  17. Loved the new intro !! Loved the video too for giving insights on the ignored muscles 🤘🏼
    For me turns out to be weak glutes and piriformis which I am strengthening by the day after seeing your video on lower back pain
    Great work jeff 🤘🏼🤘🏼😊

  18. You my friend are truly brilliant.
    I wish I could come to America and work with you,
    Bringing in some of your excercises is helping me no end – thanks

  19. Dude your in fantastic shape if you dont compete you should you have a incredible physique!…and please can you tell me which bands you used in this video…im going thru rehab right now and i need to do these kinds of exercises would be appreciated!

  20. It's almost like his left side is mirror image of his right!! How does one get that much muscle balance

  21. Hey all, I know this is an older video, but I’m hoping for some advice. I decided to add these resistance exercises to my routine. I was doing the overhead jackhammer and I was on my last set and doing AMARP. Well, my left shoulder when it hit failure pretty much twisted in (forward, elbow went up). I’m not hurt, but I’m wondering if there’s another routine I should be adding to work on this from not happening? Thanks.

  22. please man i like ur vid alot bute please dont have to give very long intro just jump in who agree give like to this comment

  23. Your videos are an amazing help. I began watching about a year ago when i started my training. Now that I've learned enough these basic techniques make so much more sense and have increased my momentum ten fold. Thank you 💪

  24. I've been watching your videos for the past few years and I appreciate the info! Just purchased your resistance bands to help support the channel so you can continue to put out great information 👍👍👍

  25. Listen to this man. i gradually increased the weight i was benching, but once I increased the weight by 60 pounds without working on back muscles I caused an injury.

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