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Breathe out as you return to the starting position with your arms straight on both sides. Find out here. You should periodically change the exercises you are performing. Note how the product is rated for quality, durability, and comfort. Action: Move your body down into a squat while keeping the handles in front of you with your arms fully extended. . Kneel down so you are on your knees facing away from the object and loop the resistance band so it is around one side of the stable object at a 45 degree angle. To learn how to do wall pushups with a resistance band, read more from our Training co-author! if (restore) selObj.selectedIndex=0; The May 2005 issue of the “Journal of Strength and Conditioning Research” reported a study showing that flyes activated the pec muscle for less time than barbell or dumbbell bench presses. Hold the resistance band handles so your hands are just under the handles and place your hands against a wall or a door. The inclined chest flye’s end position sees your hands at a 45 degrees angle from your head. ", How to Work out Pectoral Muscles With a Resistance Band, https://www.youtube.com/watch?v=TR4FdOs_7PY, http://www.bodybuilding.com/fun/wotw10.htm, http://www.bodylastics.com/pages/standing-chest-press, https://www.stack.com/a/three-types-of-push-ups-to-quickly-blast-your-upper-body. To perform a dumbbell fly repetition, start by grasping a dumbbell of the same weight in each of your hands. The seated chest press can be done from any chair with a seat back. Perform as many repetitions as you can until failure. As previously described, if your goal is to achieve a lean and toned look, then a relatively low tension resistance band is what you want to use to perform a higher number of repetitions. A good starting point for beginners is two to three sets while intermediate and advanced individuals should complete at least three to four sets. If you do one rep of a chest press lifting 200lbs, that's exactly the same amount of exertion as doing a chest press with a resistance band rated at 200lbs. You can do standing pectoral flys, incline pectoral flys, or decline pectoral flys. The standing Cable crossover exercise recruits the third most muscle fibres in your chest, only behind bench press and flyes. Breathe in as you bring both arms forward, towards the ground, so your hands meet in front of your chest at a 45 degree angle. The flat chest flye’s end position creates a right angle where the hands connect to the upper body. Clip your resistance band to a solid object where you have enough space to move around. Rotator cuff. To work out your pectoral muscles, try doing pectoral fly exercises. ShapeFit has thousands of pages of fitness content with fun and interactive tools to help our visitors lose body fat, build lean muscle and increase their energy levels. All Rights Reserved | About Us | Contact Us. Hold both ends of the resistance band so the handles are facing horizontal in your hands and your elbows are tucked in close to your body. Assume the push up position and draw in your hands towards your chest. full 12 week push,pull,legs program!- build muscle & strength! Muscles worked: Pectoralis major, anterior and lateral deltoids, triceps, abdominals, and legs. Then, breathe out as you pull your arms back in so your elbows are bent and pointing away from you. In this exercise overview we will describe how to properly use resistance bands to perform the chest fly exercise. They are the pectoralis major and minor. There are two muscles that make up the pectoralis. How to do Resistance Band Crossover : Step 1: Place an exercise band around a stationary post. Breathe in and push your hands against the wall as you lower your body towards the wall. Among the exercises that focus on this region are the "pec deck" exercise, which requires a special machine, and the dumbbell fly, which involves lifting a set of dumbbells. Chest flies are a great way to target your pectorals, or chest muscles, and they're easy to incorporate into your upper body workout routine.[v161155_b02]. Hold for 1-2 seconds, then release your arms back out to your sides. You will be using it to help create resistance for your body to work against so you want to make sure it will not shift or move as you do the exercises. Regardless of your individual objectives with this exercise, always make sure that you do not stand too close to the band. The next step is to get a secure mounting point for the band (door, tree, pole) and wrap it around it securely. You can also use your resistance band to do press exercises and band push-ups. This article has been viewed 135,251 times. Pause then step with the left foot in the same direction as the right. Resistance Band Chest Flys . When it comes to chest exercises, the flat fly may not be the best exercise to target the pectoralis major. With the band anchored behind you above your head, grab each handle and hold your arms straight out to your sides, forming a T, with your palms facing forward, but don’t lock your elbows. Reps and Sets: If you choose a low resistance band, you should be able to do a relatively high number of repetitions. Instead, try to get a reasonable distance between you and its mounting point to give the band optimal tension. Then, breathe out as you pull your arms back towards you so your elbows are bent and tucked close to your body. To learn how to do wall pushups with a resistance band, read more from our Training co-author! Can You Analyze Specific Exercises in My Workout Routine? It also engages the muscles better." Make sure the object you choose is a stable and attached to the ground and/or the ceiling. The idea is to have the resistance band at chest level so you can work your pectoral muscles properly. Training your chest with crossover is an effective way. You can use resistance bands to work out several muscle groups, including your pectoral muscles. As against normal weights, the load changes with time and length of the band, encouraging more muscle recruitment. The back rotator cuff muscles include the supraspinatus, infraspinatus, and the teres minor. Abellar specializes in yoga, weight loss, and toning and provides digital coaching via her personal fitness consulting business, Healthfully Lean. Include your email address to get a message when this question is answered. You will be using it to help create resistance for your body to work against so you want to make sure it will not shift or move as you do the exercises. The rotator cuff actually consists of four muscles that facilitate arm and shoulder movements. Chest Flyes – Resistance Bands Exercise Guide with Photos, Jump Squats – Quadriceps Exercise Guide with Photos, Shoulder Press – Resistance Bands Exercise Guide with Photos, High Pull With Two Kettlebells – Kettlebell Exercise Guide, Rowing – CrossFit Exercise Guide with Photos and Instructions, Weight Loss Stories – James Collins Lost 57 Pounds in 12 Months, Keys To Fat Loss – 5 Reasons Why You’re Not Losing Body Fat. From a scientific point of view, the only thing that matters in weight training is the amount of work your muscles are doing. A complete repetition involves standing in front of a band already wrapped around a mounting point and pulling the two ends toward each other in a hugging motion. Repeat these motions, breathing in and out, doing two to three sets of 10 to 15 reps. Loop the resistance band so it is around one side of the stable object at a 45 degree angle. Breathe in as you extend your arms so they are straight above you. The resistance band chest fly will give you the best squeeze in the inner part of the pec. Your muscles feel these small changes, with micro tears and movements within them. Next, lie on your back on a workout bench (flat, incline or decline) and raise/press the dumbbells to meet overhead. Sit on a towel with your legs crossed, and grasp the handles of the band in each hand at shoulder level with your arms extended (there should be some tension on the band to start) [A]. A bad posture could cause unnecessary strain so stick to shoulder height when it comes to arm positioning. By signing up you are agreeing to receive emails according to our privacy policy. A concentric movement contracts the target muscle(s) when a weight is lifted during a repetition while an eccentric movement elongates the target muscle(s) when the weight is lowered or returned to the starting position of the repetition. Hold each end of the resistance band so it spreads out to the distance of your arms. Area Targeted: Middle, Upper Chest The Standing Chest Press With Tube Bands is a great exercise for working the Chest Muscles. Things To Avoid: The effectiveness of the chest fly exercise depends greatly on the tension of the resistance band in relation to your personal goals. They come in different lengths and have different resistance levels. The chest fly exclusively works the pectoralis major and the anterior deltoid muscles. Your muscles don't know the difference! The chest is scientifically named the pectoralis (hence "pec" fly). Resistance Band High Crossover. Your stance should be well outside of shoulder-width. Always consult a health professional before beginning a new exercise program; some health conditions and former injuries make resistance band exercises risky or painful to perform. Heavy resistance bands work well for users who work out regularly and have a relatively strong muscle mass. Place a slight bend in the knees while you keep your chest up. You should purchase a resistance band with comfortable, padded handles if you are planning to do exercises that require a firm grip. You can also do this exercise with the resistance band at a 90 degree angle if you cannot find a stable object with a low bar. Increase or decrease the resistance so that you get a contraction of the pectorals when you bring your arms in. Resistance Band Single-Arm Chest Press with detailed workout descriptions, notes, video and pro tips for proper form and effective training. It’s a single joint Isolation exercise that employs different hand positions. How to do it: Wrap a resistance band around a low, sturdy object in front of you, such as a post or pole. My post-hip replacement rehab and general fitness conditioning has rocketed. Breathe in as you press your hands against the ground and lower your body towards the ground. When pulling the band to the front, minimize the bend of your elbows to flex your chest more. Critically look at what you are doing, how your muscles are developing and the results that you are achieving. There are two muscles that make up the pectoralis. Do old-school chest expanders still hold up in the modern fitness world, and how have they evolved? Breathe in as you bring both arms forward, towards your head, so your hands meet in front of your chest at a 45 degree angle. Hold each end of the resistance band so it spreads out to the distance of your arms. Which Exercises Will Help Reduce My Big Breast Size. Low tension resistance bands tend to favor toning the chest muscles by making it easier to perform a higher number of repetitions. Resistance band chest flies primarily target your pectoralis major and pectoralis minor muscles. 10. Breathe out as you press your hands against the ground and lift your body away from the ground. The uniqueness of El de D Consult is the dominant use of non-traditional but effective tools, to achieve set objectives. Dumbbell chest flies may help strengthen arm and shoulder muscles and open up the chest muscles. Extra heavy resistance bands are ideal for experienced users who have used resistance bands before and are doing intense training. Step 3: Extend your arms straight in front of you. By simulating well-known chest exercises, such as the chest press and chest fly, chest exercises with resistance bands can engage your muscles just like conventional weights (dumbbells and barbells). Resistance bands are enjoying increasing popularity as a workout tool due to their affordable price, portability, ease of use and overall effectiveness. Loop the resistance band around your upper body so it sits just under your shoulder blades. About this exercise. Separate your feet to shoulder-width. This muscle is used any time you push a chair up to the table, shut a car door, or push a shopping cart. eval(targ+".location='"+selObj.options[selObj.selectedIndex].value+"'"); Primarily, it targets the chest muscles. However, if your objective is to increase strength, then select a higher tension resistance band to force your muscles to work harder while performing fewer repetitions. The pec fly with resistance tubing is great for shaping and strengthening the chest muscles. For beginners, we recommend two to three sets of 20-25 repetitions per set. Exercise #4: Isometric chest exercises with resistance tube. First you need to get a resistance band specific to performing chest flyes that also fits your body type (correct arm length) and individual strength level. Muscles Targeted: Rowing is a very prominent exercise used in CrossFit WODs (workout of the…, Name: James Age: 27 Family Status: Single Occupation: IT Specialist Location: North Carolina Height: 6’0″…, Have you been struggling to lose weight after you lost the first 5 pounds or…, Can you please give me an analysis on 3 different exercises that I’m having trouble…, “What is your five-year plan?” This is a question that we often associate with career…. The chest is scientifically named the pectoralis. ShapeFit is a health and fitness company dedicated to providing the best exercise, nutrition and wellness information and resources to help our visitors get in shape, stay fit and live a healthier and happier life! With the proper technique, chest flys will help your chest grow to the next level. ShapeFit.com is dedicated to providing health and fitness information to people so they can live a healthy lifestyle. Muscles Targeted: The chest fly exercise primarily targets the pectoralis (chest) muscles, the anterior deltoid (front shoulder) muscles and the triceps (rear upper arm) muscles. Your body should form a slight angle with the door or wall. Instructions for chest flys with exercise bands: 1. Your email address will never be sold or shared with anyone. % of people told us that this article helped them. Other Exercises To Use: Dumbbell flyes are a great alternative to resistance band chest flyes and may even be performed as a complement to them during the same workout routine. Try to keep a small bend in your elbows and your arms straight. Step forward until you feel tension on the band. Make sure the object you choose is a stable and attached to the ground and/or the ceiling. Exercise Instructions: The chest fly has different variations which basically stem from the same movement but using different angles. References. Foam handles are ideal as the foam will act as cushioning against soreness or blisters after an intense workout. Step 3: Lift your arms up, keeping them parallel to the floor and perpendicular to your torso. Basic resistance bands: These resistance bands are made of one long wide piece of rubber. Chest/Abs Workout: Resistance Band Chest Press: 4 sets x 10-15 reps Banded Push Ups: 4 sets x 10-20 reps Resistance Band Chest Fly: 4 sets x 10-15 reps Banded Plank Lift Offs: 3 sets x 10 reps (one rep is after you lift all limbs in the sequence) Crossbody Chop: 3 sets x 10 reps (each side) Hollow Hold: 3 sets x 30-60 seconds. Reverse grip flye is one of the best pectoral exercises which becomes more effective with resistance bands. Start by looping the resistance band so it is around one side of the stable object. Some people describe how to perform the concentric portion of this exercise movement as visualizing themselves hugging a tree trunk. Step inside of a tied resistance band. Your arms should be just below shoulder height. How to do Resistance Band Reverse Fly: Step 1: Place a band around a stationery post, such as a squat rack. } We use cookies to make wikiHow great. | Livestrong.com What Muscles Do I Build When I Use a Spring Chest Expander? Make sure you are targeting the upper/inner chest with your mind-muscle connection. Work the muscle from a different angle doing a Seated Chest Press or the Fusion Cables Standing Cross Punch. We wish you great success in reaching your health and fitness goals! Join over 175,000 ShapeFit subscribers who are receiving our free weekly fitness newsletter and learn how you can build more muscle, burn off body fat and get into the best shape of your life! Chest flys are an excellent upper body exercise that uses resistance bands instead of dumbbells to strengthen your chest muscles. Make sure your arms are straight but your elbows are not locked. You can unsubscribe at anytime. This muscle is used any time you push a chair up to the table, shut a car door, or push a shopping cart. These bands offer eight to ten pounds of resistance and are color coded green or red. Your feet should be placed about shoulder width apart. Place a bench between a pulley machine with a pulley on each side. Breathe in as you bring both arms forward so your hands meet in front of your chest. The incline bench cable fly exercise works upper body muscles. Muscles Worked. Grasp the handles of the band with the band portion behind you. Keep in mind: This exercise is all about targeting the correct muscles, versus powering through it (like, say, a burpee). The band pull-apart targets a few different muscles located on the rear. This article has been viewed 135,251 times. Tube resistance bands: These resistance bands are made of rubber or cord and vary in length. At El de D Consult, we think global but act within the locality of the client/customer. This exercise operates under the basic principles of concentric and eccentric muscular movements. Since the anchor is placed a little lower you will be able to anchor your body better as well as position the … It usually targets your middle and lower pectoral muscles. Therefore, doing your pull aparts at different angles and with proper form changes the muscles worked. Legs/Glutes/Calves: A complete strength-training routine would include exercises targeting all of the major muscle groups, including the upper-body muscles such as the chest and arms. This simulates a chest fly like those done with dumbbells or a seated chest fly machine. Then, take a few steps away to create tension in the band and position one of your feet ahead of the other to provide additional stability when you perform the exercise. Always hold the band’s handles securely with both hands to avoid losing control and having the band snap back at you. Lie down on the bench and hold the ends of the resistance band in each hand. Workout Trends Learn what WORKS and what DOESN'T for your fitness goals. By using this service, some information may be shared with YouTube. Light resistance bands allow the user to access three to six pounds of resistance. function MM_jumpMenu(targ,selObj,restore){ //v3.0 Close the knot in a door at chest level. Your arms should form a 45 degree angle and sit at just below your shoulder height. Abellar specializes in yoga, weight loss, and toning and provides digital coaching via her personal fitness consulting business, Healthfully Lean. As previously mentioned, visualize yourself hugging a tree trunk. Flat bench cable flyes are also great to use. Conversely, the use of higher tension resistance bands increases the strength of the target muscles because more effort is needed to complete fewer repetitions. Repeat these movements for two to three sets of 10 to 15 reps. Loop the resistance band around one side of the object so it is at a 45 degree angle. Hold the resistance band handles so your hands are just under the handles and place your hands shoulder distance apart on the ground. Loop the resistance band so it is under the bench leg or legs closest to your head or upper body. Place your hands straight out to your sides, then bring them together with palms facing in. Breathe in as you extend your arms so they are straight in front of you. This exercise is great for shaping and strengthening the chest muscles. Tips. Calories Per Day Calculator – How Many Calories Do You Need? "This takes all of the guesswork out of the motion and limits injury. Your elbows should be bent and pointing away from you. Other muscles that get worked by the incline cable fly are shoulder and arm muscles such as the pecs and biceps. Starting Position: Stand on the resistance band with your feet shoulder width apart.Hold the handles of the band one inch apart with your palms facing you. Breathe out as you lift your body away from the wall. ... Concentric muscle actions occur when the muscle fibers shorten as they work against the resistance. The number of sets should be dictated by how long you’ve been working out and your individual capability. Stand with your legs straight behind you and close together. With resistance band chest exercises, you can develop muscular endurance, lean muscle, and explosive power. Chest Press With Bands. Of course, you can always increase or decrease the number of sets and repetitions according to how you feel on any given day. Target Muscles. These bands can supply over 16 pounds of resistance and are color coded grey or black. 15. 18 November 2019. Five Year Fitness Plan – Create a Plan for a Healthier Lifestyle. Last Updated: August 30, 2020 You can also try reverse flys with a resistance band, cable machine, or a specialized reverse fly machine. Resistance bands are affordable, portable, and versatile exercise tools that can offer an easy alternative to weightlifting. Muscles Worked: Back, Shoulders Difficulty: Medium Equipment needed: Bands Stand on a resistance band and hold a handle with each hand by your shins. Wrap the resistance band around any object, immovable, say a bed post. First you need to get a resistance band specific to performing chest flyes that also fits your body type (correct arm length) and individual strength level. Using the band’s resistance, push your hands together and touch both ends of the band together. Thanks to all authors for creating a page that has been read 135,251 times. Muscles Worked: Shoulders, triceps, biceps, quadriceps, glutes, hamstrings. As stated earlier, chest flyes can be performed in different ways and this has to be factored in when choosing or installing a mounting point. Learn how to safely do this exercise on a flat bench, an incline bench, or with no bench. Most of these bands come with attachments or cuffs on each end for different workouts, with foam or plastic handles. It opens up the chest and makes it stronger by adding more muscle mass. About UsWe are a marketing communications firm you want to engage, because we employ innovative tools to build competencies and brands. Use a different level of resistance band. Keep your palms facing forward. This article was co-authored by Robin Abellar. You should also make sure that buyers are satisfied that the product is as advertised and comes in a resistance level that is suitable for their fitness goals. Standing chest press w/ resistance tubing. Light resistance bands are ideal for people who are just starting to work out, as well as elderly users or users who have suffered an injury and need light resistance as they recover. Hold each end of the resistance band in each hand so it is spread out to the distance of your arms. By using our site, you agree to our, {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/e\/e5\/Work-out-Pectoral-Muscles-With-a-Resistance-Band-Step-1-Version-3.jpg\/v4-460px-Work-out-Pectoral-Muscles-With-a-Resistance-Band-Step-1-Version-3.jpg","bigUrl":"\/images\/thumb\/e\/e5\/Work-out-Pectoral-Muscles-With-a-Resistance-Band-Step-1-Version-3.jpg\/aid1916110-v4-728px-Work-out-Pectoral-Muscles-With-a-Resistance-Band-Step-1-Version-3.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"

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