Table Exercises to Perform in Confined Spaces

Chest Fly with Band

Sit on the deck with your left leg straight and your right leg bent, with your right foot touching your left thigh. Hold one handle of the band in each hand. Wrap the band under your left heel, about 1 /3 the length of the band down from your left hand. Keep your back straight, head up, and shoulders back. Place your right hand on the deck by your right knee. Straighten your left arm so that your elbow is only slightly bent and raise your arm in front of you to chest level. Count 1: Slowly pull your upper left arm across your chest without bending your elbow; this should take 2 seconds. Pause for 1 second. Count 2: Return to the start position in 4 seconds. Your torso and hips should not move during this exercise. Works your chest muscles.Variations: a) perform this standing or kneeling by anchoring the band to a stationary object at chest height; b) lie on your back on a bench and use dumbbells; c) have a partner push (manual resistance) against your upper arms as you do the exercise.

Chest Press with Band Wrap the band at shoulder height around a bench that is wider than shoulder-width (or secure with two anchors). Keep your back straight, shoulders down and head up. Grip one end of the band in each hand, and place your hands on each side of your chest. Count 1: Extend arms straight in front of you at chest height, do not lock your elbows; this should take 2 seconds. Pause for 1 second. Count 2: Return to the start position in 4 seconds. Works your chest, shoulders, and triceps.Variations: a) have a partner hold the band in both hands, keeping his hands at your shoulder height and wider than your shoulder-width; b) lie on back on a bench and use dumbbells; c) have a partner provide manual resistance against your hands as you perform a press.

Incline Press with Band

Grab one end of the band in each hand. Step on the band with your right foot, step your left foot through the band and forward 2 ft. Bring your hands to your shoulders with your palms facing forward. Count 1: Extend your arms up and forward in front; your hands should be in front of and a little higher than your forehead. This should take 2 seconds. Pause for 1 second. Count 2: Return to start position. Works the chest and shoulders. Variations: a) for more resistance, use a second tube and place it under your front foot; b) for less resistance, anchor the tube to a stationary object at waist height, step forward 2 ft. and perform the exercise.

Biceps Curl with Band

Grab one end of the band in each hand. Step on the band with your left foot, step your right foot through the band and forward 2 ft. Count 1: With hands at sides and palms up, bring your palms to your shoulders. This should take 2 seconds. Pause for 1 second. Count 2: Return to start position. Works the biceps. Variations: a) for more resistance, use a second tube (as shown) and place it under your front foot); b) use dumbbells; c) have a partner pull against your lower arm during the curl.

Table 10-1. Exercises to Perform in Confined Spaces

Triceps Extension with Band

Stand with feet hip distance apart, knees slightly bent. Grab one end of the band in your right hand and place it over your right shoulder. Your right elbow should be beside your head and the band should be dangling down your back. Reach around your back with your left hand and grab the other end of the band with your left hand. Place your left hand on your low back. Count 1: Extend your right arm straight above your head, keeping your left hand still and your right elbow close to your head. Do not lock your right elbow. This should take 2 seconds. Pause 1 second. Count 2: Return to the start position in 4 seconds. Works the right triceps. Switch arms to work the left triceps.Variations: a) if you have a long piece of tubing, grab the middle of the tubing (instead of the end) with your left hand; b) use dumbbells.

Triceps Kickback with Band

Grab one end of the band in each hand. Step on the middle of the band with your left foot, step back 2 ft. with your right foot. Bend forward slightly at the waist, keep your shoulders and hips facing forward. Place your left hand on your left thigh for support. Pull your right hand up to your right hip, keeping your right elbow close to your body. Count 1: Straighten your lower right arm behind your back without lifting your elbow. This should take 2 seconds. Pause 1 second. Count 2: Return to the start position in 4 seconds. Works the right triceps. Switch to work the left triceps. Variations: a) use dumbbells; b) have a partner push against your lower arm during the lift.

Lateral Raise with Band

Grab one end of the band in each hand. Stand on middle of the band, feet shoulder-width apart, knees slightly beont. With arms at sides, bend elbows 90o Count 1: raise your upper arms to eaoch side until your elbow (still bent 90o) is level with your shoulder. This should take 2 seconds. Pause 1 second. Count 2: Return to start position in 4 seconds. Keep your elbow bent during the lift. Works the shoulders. Variations: a) for more resistance, use 2 bands, stand on only one band with each foot, hold one end of each band in each hand; b) use dumbbells; c) have a partner push down against your upper arms as you lift; d) increase the difficulty of the exercise by straightening your elbow.

Upright Rows with Band Stand on the middle of the band, feet shoulder-width apart, knees slightly bent. Cross ends of band in front of you and grasp one end of the band in each hand, palms facing back. Count 1: With arms extended and hands together at the center of your body, pull elbows up and back to the level of your shoulders. Your arms should form a "V". This should take 2 seconds. Pause 1 second. Count 2: Return to start position in 4 seconds. Do not arch your back during the lift. Works the front of the shoulders. Variations: a) for more resistance, use 2 bands, stand on only one band with each foot, hold one end of each band in each hand; b) use dumbbells.

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