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Mama's Got Biceps
Building Muscle with Strength Training
By Catherine Cram, MS
Doorway Chest Press:
You will strengthen the muscles of the front upper chest (pectoral) with this exercise. Bring the band around your back with the ends in each hand. Shorten the length of the band until there is no slack. Start with your wrists at chest level, palms facing out. Press your palms straight out until your arms are fully extended, and return to start position. Remember to exhale as you press out and inhale as you return. Use slow, controlled movements in each direction.
Lateral Raise:
This exercise helps to define the deltoid muscles. Place the band securely under each foot. Grasp the ends of the band with your hands. Start with hands and sides and slowly raise the bands until they are above shoulder height. Slowly bring the band back to starting position. If you are unable to raise the band that high, lengthen the band to reduce the resistance.
Upper Back Raise:
You will target the muscles of the upper back and latissimus dorsi with this exercise. Place the band securely under each foot. Grasp the ends of the band in each hand. Bend slightly forward with arms extended straight. There should be slight resistance on the and in this position. Bring your arms up and back with the elbows bent until your elbows are slightly above shoulder height. Return to starting position. If you experience back discomfort in this position, you can modify it by doing one arm at a time and supporting your back by placing one hand on a support as you bend forward.
