Stretch for Gains

Standing Bench Press

Use an anchor on a wall to secure the band. Stand 3-4 feet away from the anchor while facing the opposite direction. Position your arms parallel to the floor and parallel to the anchor. Make sure your back is straight and your chest is taut. Push the handles forward at eye level and then pull them back. Keep your grip light to ensure that the stress is placed on your chest.

Bent Over Row

Start by holding a resistance band with straight knees and at shoulder width. Maintain a braced core and flat back throughout. Raise your hand over your head and bend forwards till your torso is parallel to the ground. Hold for five seconds. Now, get back to the normal position, slowly, without arching your back.

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Band Lunge

Put one foot on top of a resistance band and hold the grip handles of the band over your shoulders so it’s tight. Take a giant step backward with the free foot, till your back heel is raised. Bend at the hips and knees to lower into a deep lunge. Complete the set and then move to the opposite side.

Lying Leg Extensions

Lie on an exercise mat with your feet flat on the floor and straighten your knee to a 90 degree angle. Contract your glutes and extend legs outward until they are at an angle of 45 degrees, and your leg is straight.

Band Pull Apart

Hold the opposite ends of a long resistance band. Position your hands about shoulder width apart, or at a distance where you can feel some tension in the band. Pull your hands outward, as far as you can and feel the tension in your upper body. Return back to the original position and make sure to keep your shoulders down throughout the movement.

Band Squat

Start by placing the resistance band under your feet while keeping your feet at shoulder width. Hold the top of the resistance band by pulling it over your shoulders using your hands. Squat and then push up to a starting position.

From the February 2019 issue of FHM India.