INNSTAR Workout : Bench Press Resistance Pack

Resistance bands or elastic bands are certainly the cheapest but also one of the most effective fitness accessories. Whether you are a beginner or already more experienced, resistance band exercises will put your muscles to the test considerably and build up your muscles in the long run more efficiently than when working with weights.

You can use our elastic bands for exercises targeting any part of the body without overworking your joints. And while traditional strength training exercises usually focus on large muscle groups, resistance band exercises are excellent for using smaller muscles that also act as stabilizers.

Let's take a look at all the exercises you can do with our INNSTAR Bench Press Pack.

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a- INNSTAR Band Resisted Push Ups

  1. Bring yourself to the ground and place your hands below your shoulders and your feet directly behind you.
  2. Wrap the push up bands behind you so that the band is stretched across your upper back.
  3. Slowly lower yourself and once your upper arms are parallel with the floor, pause, and return to the starting position. Feel the tension in your chest and triceps as the band provides resistance.

 

b- INNSTAR Chest Crossover

  1. Wrap the push up bands behind you. Hold the handles. Your arms should be outstretched.
  2. Bend your elbows slightly and rotate your shoulders in towards the centre of your chest a little. Your elbows should be slightly behind you.
  3. Use a hugging motion, keeping your elbows in a fixed, bent position to bring the grip attachments together in front of your chest.
  4. Slowly return to the starting position until you feel a slight stretch in your chest muscles.

 

c- INNSTAR Bicep Curls
  1. Begin the movement by stepping on to the push up band.
  2. Holding the handle of the band, tighten your abdominals and straighten your lower back. 
  3. Using an underhand grip or hammer fist grip, slowly pull the band towards your shoulders. Keep your upper arm in place, moving only your forearms.
  4. Once you reach the top of the movement, pause, and slowly lower the band to the starting position. Do not lock out your elbows.

 

d- INNSTAR Lat Pull Down

  1. Begin by wrapping the push up band over an horizontal support above head height
  2. Stand one foot-length away from the support 
  3. Start with elbows by your side and arms bent so your hands (thumbs facing inwards) is as close to your shoulders as possible
  4. Slowly lower your hands until your arms are almost straight. Do not lock out your elbows.
  5. Now slowly return your hands back up to your shoulders without bringing your elbows forward. Repeat steps 4 and 5 until you can no longer maintain correct technique.

 

e- INNSTAR Bench Press

  1. Lay flat on the grounf with your feet firmly anchored in the ground.
  2. Place your hands on the bar so that when the bar is at its lowest point your elbows are at 90 degree angles.
  3. Lower the barbell slowly and as low as possible.
  4. Push the bar back up keeping your back on the bench and feet still. This can also be done with dumbbells.

 

f- INNSTAR Bent Over Row
  1. Stand on the push up bands with your feet hip-width apart, knees slightly bent and bar in an overhand grip.
  2. Bend at the waist, bend your elbows and pull bar to your rib cage.
  3. Keep your back straight as you row.

 

g- INNSTAR Horizontal Chest Press

  1. Wrap the push up bands behind you so that the band is stretched across your upper back.
  2. Brace your core as you slowly push the resistance bands in front of you. Do not lock out the elbows.
  3. Slowly return to the starting position, focusing the tension in the chest. Once your elbows are at a 90 degree angle, pause and begin again.

 

h- INNSTAR Straight-back

  1. Insert the bar into the handles of the push up band.
  2. With your feet, hold the push up band firmly with your legs straight.
  3. Keeping your torso vertical, back straight, and elbows close to your body, exhale as you slowly pull the bar to your abdomen.
  4. Hold for a count of two, stick out your chest, and squeeze your back muscles.
  5. Inhale as you slowly return the double-row bar to the starting position, with your arms and shoulders stretching forward.

 

Bonus : INNSTAR Deadlift
  1. Stand on the push up bands with your feet hip-width apart, knees slightly bent and bar in an overhand grip.
  2. Insert the bar into the handles of the push up band.
  3. Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
  4. Keep your arms fully extended and stand up with the barbell.
  5. As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
  6. As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
  7. Lower the barbell back to the floor in the same squatting motion you used to lift it.

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