Moreover, as your body isn’t supported by the bench like in a chest press, it means that other muscles are worked as you have to work harder to stabilize your body weight. That's why we put together this home workout roundup, including exercises for each major part of your body: arms, core, glutes…, Morning workouts are better than evening sweat sessions for a number of reasons. Step 2: Slowly lower the dumbbells directly out to the sides, simultaneously bending your elbows and squeezing your shoulder blades together, until your chest is comfortably stretched and your elbows are at about a 90-degree angle. Hold the dumbbells at your sides, palms facing your body. Lie on a bench with an incline with a dumbbell in each hand, palms facing each other. Get in plank position with your shoulders over your hands. Switch arms and try to repeat for 1 minute. Now, as the name suggests, push yourself back up. Then raise your body and do the exercise again. Chest Structure And Function Your chest is composed of two muscle groups: the large pectoralis major, and the smaller pectoralis minor underneath. Squeeze your abs. A common trend that you’re going to notice in most calisthenic articles is that the number one bodyweight chest exercise that they list is the push-up. While bodyweight exercises are a handy, easy way to work your muscles with minimal fuss, adding a bit of extra weight in the form of dumbbells can take your chest workout to the next level. This routine solves that problem with a selection of push ups that can easily get you sore the next day. Step 1: Lie back on an exercise bench holding two dumbbells at arm’s length above your chest, palms facing inward.This is your starting position. Offset press-up. Men are not the only ones that want a strong chest, many women also want a strong pectoral muscle as part of a well-rounded physique. This workout will hit your chest from every angle to increase strength and muscle size, King says. Lie on it and hold the dumbbells above your chest, fists facing each other. If you want to build upper chest muscles without using weights, this article will show you the best upper chest exercises you can do at home. If you are new at this, start with very light weights to master the technique first. The following moves will work your chest, shoulders, arms, and some abs. Let us know in the comment section below. 10 regular push-ups with time under tension60 seconds rest. © 2020 Greatist a Red Ventures Company. We’ve incorporated a variety of basic equipment and bodyweight options to choose from. Grab the dumbbells and press them above you, elbows slightly bent. 1. Ta-da! The workouts range from beginner to advanced and include exercises to target the lower chest and triceps. In fact, the Bodybuilding.com Exercise Database lists at least 84, but you probably don't want to spend a Monday afternoon—or several Mondays—trying them all. Keep in mind to do the movement to the level of the shoulder joint, and not at the arms and elbows. You just want to know the best exercises for building a muscular chest, no questions asked.We've done the work for you, and found the top 10. Pause at the curl and lower to starting position. Keep your abs tight, back flat, and neck aligned with your spine. Slowly lower yourself, hands directly under shoulders. Want to keep training from the comfort of home? While some want to get built, others want to look svelte. If you need a break, take one. Then exhale pushing the dumbbells upwards with the help of your chest. This exercise not only adds depth to the chest but it adds width as well. This next chest workout can be done at home or in the gym, and all you need is a pair of dumbbells. Working the chest muscles with a variety of exercises and angles is the best approach, and these five movements do the job and then some. Like other home workouts, try it for a great chest pullover. 30 seconds chest fly 30 seconds rest. These moves focus on increased reps, so you don’t want to struggle with every move. Set up with your bench with a medium incline. Ok, let’s dive into it. At home, outdoors, or in a gym—you can do them anywhere to shake up your workout routine and target your pecs with new angles. Stand with your feet shoulder-width apart, back straight. As with push-ups, varying the position of the body when doing a chest press or chest fly will target different muscles. Try this HIIT chest workout. Repeat at a quick pace for 20–60 seconds. Equipment: parallel dip bars, stairs, or a bench. Find out everything you need to know about floor press vs bench press! In fact, I’ve been using the exercises I’m about to share with you to build my upper chest. Press your palms into the floor and push your body back up to starting position. If you’re looking to shed some pounds and tone up, then this is an especially good muscle to train. Now you’re ready for a chest workout just about anywhere—hotel gym, garage, or backyard. Get a full-on fitness sesh from your living room with these strengthening exercises. Exercises that define and sculpt your chest help you look your best at the beach or the gym. 30 seconds chest dips 30 seconds rest. So what do these muscles do precisely? Push up from the ground with one arm while retaining your plank form. Us too. You’ll need a set of dumbbells and equipment referenced above for those chest dips. The chest area is made up of two primary muscles—the pectoralis major and the pectoralis minor—often referred to as ‘pecs.’ The pectoralis major is the larger of the two muscles, and extends across the upper chest, attaching to the shoulder and the breastbone and has a fan-like appearance. Forget the gym: You don’t need expensive machines to get a great workout. Take your dumbbell press to the floor for a shoulder-safe chest pump. Make sure to use a wide grip, as this will work your chest muscles more than a narrow grip technique. Keep your elbows straight, your head aligned with your knees, and your wrists right under your forearms. From pulling and rotating your arm towards the center of your body to lifting your arms up. While exhaling, contract your chest to bring your body back to the start position. Baby Got Back: At-Home Back Workouts If You Have 10 Minutes, 20 Minutes, or No Minutes, No Gym? Bring them back toward the ceiling in the same motion. Keeping your core engaged, bend your elbows to lower your … Lower yourself down until your elbows reach a 90-degree angle. Try 2–3 sets. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Upper-body workouts for when you want to bulk and sculpt, Upper-body exercises for when you want to tone and tighten. Sit or stand holding the dumbbells with your arms by your side, feet shoulder-width apart. This classic bodyweight exercise is excellent to start with as well as for keeping as a training staple in any full-body or upper-body workout. Here's a look at the supporting science and how you can maximize your…. Lower the dumbbells outward slowly in a semicircle to chest level. This works the upper chest and front shoulders more than the regular push-up. Pause, squeeze, and repeat from starting position. If you want more, try these at-home bodyweight chest workouts and exercises. Today, I am going to help improve your home chest workout with my favorite bodyweight chest exercises. Stretch your arms over your shoulder, shoulder-width apart. These exercises use either barbells, dumbbells, cables, or … Adding weight will also open the door to a wide range of other effective chest workouts such as the chest press and chest flies. Decline Push-Ups. Instead, give some of these moves a go in the comfort of your own home. Drive the dumbbells up, with your hands over your shoulders and your biceps next to your ears. There are dozens of exercises you can do on chest day. You can easily do all exercise at home easily. Additionally, as these muscles take up the majority of the chest wall, working them out will burn a considerable amount of energy. Want to go after your whole body? Tighten your mid-back muscles as you move your arms down toward your shoulders. Then lower your arms on both sides in a wide arc until you feel a stretch in your chest and then bring the dumbbells back up. For this exercise, you won’t need dumbbells but instead another piece of equipment — either parallel bars or two flat parallel surfaces you can dip between (stable bar stools also work). Squeeze your abs and slowly push the dumbbells right above your chest, shoulder-width apart. Chest Dips . Fully extend your arms. Then, take a breather and repeat as desired. Try 2–3 sets. Feeling the burn cancels out the guilt right? With control, slowly lower your body keeping your elbows pointed out slightly until you feel a slight stretch in your chest. Sliding Chest Flies OR Bed Sheet Flies: 2-3 sets. This 30-minute dumbbell workout to build your chest is designed as a circuit workout. Press back up and do 2–3 sets of 10 reps. Start in plank position with your shoulders over your hands. Inner Chest Push-Ups: 2-3 sets. Hug your elbows to your side as you rotate the dumbbells so your palms face. Then lower your arms on both sides in a wide arc until you feel a stretch in your chest and then bring the dumbbells back up. Stand with feet shoulder-width apart, a dumbbell in each hand. 3 sets of 10 reps. With the decline press-up, your feet are elevated so that your body is at an angle to the floor rather than parallel. Slide your arms down until they’re just below your shoulders. Squeeze your abs like you’re trying to hold a balloon between your thighs. You need to place the final point of a barbell into a corner safely, then grab the opposite end with an arm. With your spine straight, bend at the waist until your core’s tilted toward the floor. Push your gluteal muscles back … Get in a press-up position with one hand elevated on a stable surface. Join Chris Heria as he shows you the best Home chest workout to achieve real results that you can do anywhere. Extend the arms above your chest, to the width of your shoulders but keep your elbows flexible at all times (do not lock your elbows). Subscribe to our email newsletter to receive weekly articles and great inspiration. The pectoralis minor on the other hand is a small, thin and triangular muscle that sits just below the pectoralis major. It’s not just about looking like Wonder Woman or Aqua Man either — stronger pecs can make life easier, from unloading groceries to rearranging your living room furniture. What goes up, must come down. These push-ups will help you target your upper chest and deltoid muscles specifically. the difference between bodyweight training and weight training, A Push in the Right Direction: Push-Up Variations for Beginners and Experts. Well, they’re pretty significant when it comes to controlling your arm movements. FYI: Women are especially at risk for osteoporosis, a condition characterized by the weakening of bone tissue. FYI: While this move is great for bulking up (see above), using a lower weight for more reps is perfect for toning and tightening. This is the Top 11 Triceps workout at home that rated by many Gym trainers and fitness experts. If you are using resistance bands without handles, wrap the ends of the band around each hand. Overview. Start in modified pushup position: Knees turned outward, feet just touching, hands shoulder-width apart. Starting with correct form is the secret to effective pushups: tight abs, flat back, neck aligned with spine, and elbows close to your sides. Believe it or not, slowing down a movement considerably and paying attention to correct form, will deliver great conditioning results. pectoral) muscles, because doing so will make everything from carrying groceries to rearranging your furniture for those home workouts easier. Start in plank position with your body in a straight line. You’ll need a set of dumbbells and equipment referenced above for those chest dips. 10 regular push-ups. FYI: Nicknamed the “jumping pushup,” this advanced exercise should only be attempted after you’ve mastered several reps of the traditional pushup. As you lower yourself to the ground, press your weight through your hands into the floor. Whether you opt to do some jumping jacks or jog around the neighborhood, fit in about 10 minutes of light cardio before you get started. For this workout, do three rounds of the following eight exercises. Then lift the dumbbells shoulder-width apart, arms extended and rotate your wrists so that the palms of your hands are facing each other. Lower your body to the floor, flexin’ that core. Place your hands on a box in the diamond press-up position. Try this move for 2–3 sets of 10–12 reps. Try some of our favorite at-home workouts. Dip Push-Ups: 3-4 sets. At-home chest workout with weights. The above exercises are all you need to bulk, tone, or tighten your pecs. So to sum the video up, here’s what your home chest workout could look like: Close Grip Push-Ups: 3-4 sets. The dumbbells should be close to your knees. Avoid locking your elbows. Stand with knees slightly bent, feet hip-width apart. Decline Press-Up. Here you go with 12 great dumbbell chest exercises to do without a bench. Keep the dumbbells close to your sides as you drive them toward your chin. Raise them up until your arms jut out directly from your shoulders, arms parallel to the floor. People can strengthen and define the lower chest by performing exercises that target the pectoral muscles. These push-ups, can be executed in a variety of fun and fantastical way, think clap push-ups. Killer at Home Chest Workout - Chest Workout Without Weights Getting in a good strength building chest workout at home can be a challenge especially if you don't have any equipment. Post-workout: Try this full-body stretching routine to cool down after your chest workout. Want to kick your workout up a notch? Be on an upright position, with your feet shoulder-width apart. Decline Close Grip Push-Ups OR Wide Reverse Grip Push-Ups: 3-4 sets. To prevent swinging around (like a wrecking ball), keep your legs directly under your body. Stand with your feet shoulder-width apart, back straight. They help support strong muscles, proper balance, and excellent posture (so your mom will never have to bug you to sit up straight again). Solid form reduces the risk of injury and also makes every exercise count. Work those glutes by letting them hover just above the ground. Reduce the risk of injury (and that dreaded next-day soreness) by warming up your muscles beforehand. Extend the arms above your chest, shoulder-width apart but keep your elbows flexible at all times (do not lock your elbows). We know how important it is to include exercises that target the chest in your workouts, so you can rest-assured that you’ll work those muscles by following our 8fit program. Stand with your head, shoulders, upper back, and booty pressed against a wall. Now, push your hands and body off the ground and spring up. Hold the dumbbells in front of your thighs, elbows bent slightly, palms facing your body. Drive that knee backward as you bring the other toward your chest. Grab the front of the seat on either side of you, palms downward. Frankly, I don’t have a symmetrical chest myself. Lower your body and press explosively off the box, so your hands land on the floor with the box between them. Try this 18-minute full-body dumbbell workout. Your chest muscles are some of the most powerful muscles in your upper body and they play a key role when it comes to pushing movements—from pushing the door open to lathering up your hair in the shower. Lower the weights slowly until your elbows are parallel to the floor. Tips for Chest Workouts Using Resistance Bands. Hold the dumbbells with your elbows pulled toward your ribs and your palms facing each other. By providing your email address, you agree to our Terms & Conditions and Privacy Policy. Sit with your feet planted on the floor. If you are a beginner, it is best to start with a basic band. Activate your back muscles, bend your muscles, and pull the dumbbells to your ribcage. It’s an oldie, but a goodie—the classic push-ups and all its variations is one of the best exercises you can do to improve the strength of your chest. When you feel confident, slowly increase the weight so the last 3-4 reps are tough to execute. Try these total-body tabata exercises and workouts. A set of dumbbells in a variety of weights is a great starting point for being able to perform a range of exercises and workouts in the comfort of your home. Work your triceps to push your forearms backward, straightening your elbows. (Let’s face it: Strong pecs are nice, but an injury-free bod is better.). Equipment: nada (a mat can make things comfier, though), Equipment: nada (but a mat’s nice to have), Equipment: dumbbells, optional sturdy chair or bench. We put together this list of exercises you can do with dumbbells, a resistance band, or good old-fashioned body weight. We’re pretty sure a few of you out there have flipped through a fitness magazine or scrolled through some bodybuilding or workout sites, inevitably stumbling across images of buff men with protruding, sculpted chests. Lie on the floor, mat, or bench with your knees slightly bent, feet on the floor. Bend your elbows and lower your body. Just like the push-up workout, this one is also three rounds, and form over speed is important! Stay in control of the dumbbells at all times and slowly lower the weights while inhaling. Hinge slightly forward at the waist, squeezing your core. At Home Chest Workout: Action Plan. Try to make your chest touch your hands. Secure your legs at the end of the declined bench first and then lie down with a dumbbell in each hand. Try These 17 At-Home Triceps Workouts, Sweat It Out at Home: 11 Exercises That Work Every Part of Your Body, 15 Reasons You Need to Try Morning Workouts ASAP, weights that cause you to break a sweat (without risking your safety). Now that you’ve hit the deck, lift both palms off the ground slightly. Lowering yourself very slowly down into a push-up and pushing back equally as slow into your start position will increase your muscle mass. Keep in mind to do the movement to the level of the shoulder joint, and not at the arms and elbows. Tighten your abs and keep your spine straight. Considering the importance of this powerful muscle, we’ve crafted two tailored workouts—with and without equipment—that you can do from the convenience of your own four walls, for a toned and muscular chest. And if you don’t have an adjustable bench at home, try propping up one end of the bench on a sturdy support, like cinderblocks or bricks. Grab the bars or place hands on the flat surface and hold your body at arm’s length (arms locked), knees bent so you don’t touch the floor. Then push the weights back up while exhaling to return to the starting position. If you’re down to boost your health and build some strength, you don’t need to hit the gym. Repeat at a quick pace for 20–60 seconds. Do it: Lay back on the floor gripping a pair of dumbbells tightly. They can also help you do a variety of daily tasks, like lifting or pushing objects. Secure your legs at the end of a bench at a decline first and then lie down with a dumbbell in each hand, palms facing each other. And, yes, you DO what to build strong chest (a.k.a. Looking for the Chest workout for men at home exercise for beginners you are in the right place. Keep your knees bent just a bit. Hold the dumbbells by your thighs, palms facing your legs. Now lower your body as much as you can. Now you’ve got these two workouts in your proverbial pocket, start incorporating it into your regular 8fit workout routine to improve your all-around strength, performance, and everyday functional movements. See a certified medical professional for diagnosis. The 7 Best Bodyweight Chest Exercsies . Raise the dumbbells above your head, elbows bent slightly. Keep your knees slightly bent, booty above the floor. Drive that knee backward as you bring the other toward your chest. It will also add more of your body weight to the exercise than a standard push-up, thus making it harder. Want to get your whole body moving? Bend your knees a bit, hinge at the waist, torso toward the floor. Who’s judging? 9 Dumbbell Chest Exercises You Can Do At Home When it comes to building muscle, one of the first things on the mind of every man is having a strong, well-developed chest . This is the titan of home chest workouts. Our content does not constitute a medical consultation. Then bring the dumbbells back up while exhaling and contracting your chest. As far as chest workouts go, it’s very worthwhile to include and your technique only gets better the more you do it. 5 regular push-up with time under tension. Lie on a flat bench with a dumbbell in each hand, palms facing each other. Are you ready to explode into action? Pause and push into the bars to return to starting position. Bend your elbows inward and lower your torso to just a few inches above the floor. Extend your arms outward ‘til you form a “T.” Now, take it from the top. Got any questions? Take it from the top for 3–6 sets of 4–8 reps. Set up your bench with a moderate incline. Since these exercises focus on tightening and toning, they’re primarily geared toward women, but c’mon, anyone can do them. Most of the well-known and loved chest exercises that use a bench can be replicated by using the floor or a stability ball! Contract your biceps and curl the weights upward. Stand with your feet shoulder-width apart, knees slightly bent. Do at least 20 reps. Gorilla Press-Up Chest Workout Stand with your feet shoulder-width apart. Diamond Press-Up Chest Workout; To do this best chest exercises at home, you will have to keep both of your palms closest to one another. Best Chest Exercises with Household Items: 6. This time, however, things get tough. Want to really get moving and challenge yourself? If you’re new to the weightlifting game, meet with a trainer (video conference FTW) to ensure you use proper form. Directions. The higher you place your feet, the harder the exercise. Though this is an extreme display of built-up pecs (pectoral muscles), that many men aspire to, having a strong, toned chest is equally essential for both men and women—and goes way beyond fitness aesthetics. Slowly lower them back down to starting position. It will rev up your metabolism quite nicely. Be careful not to go down too low; you don’t want to hurt your shoulder joint. These bursts of powerful plyometric movement will have your muscles firing on all cylinders. Always start with lower weights and work your way up. Takeaway Training stubborn parts of the anatomy can prove to be a challenge, but with persistence, right methods, and slight modifications of familiar exercises, your training just might make a … Lie down on the floor, mat, or bench with your knees slightly bent, feet on the floor. The steeper the incline, the less body weight you will need to work push. Sit on the bench or chair with your arms by your sides, feet on the ground. Think of lifting a child into your arms, swinging a tennis racket or pushing a heavy object away from you. Keep in mind to do the movement to the level of the shoulder joint, and not at the arms and elbows. Once lie down, move the dumbbells above your shoulders (shoulder width apart), palms facing each other. Since they help with bulk, these exercises are often geared toward men, but let’s be real: They can be for everybody (and every body). Like it? This is also a good exercise to target your lower chest. Go forth and don’t forget to stretch those wings! Mix and match your favorites…, Stuck indoors? Equipment: dumbbells, optional bench or mat. There are many people who gained amazing results by doing this triceps workout at home. Lower your body until your elbows make a 90-degree angle. Hold for a sec and return to starting position. Hold the dumbbells close to your chest and arms, palms facing in, wrists straight. 10 incline chest press Lie on a bench with an incline with a dumbbell in each hand. Squeeze your abs and bring one knee toward your chest. Lie on a flat bench, holding the dumbbells in your hands. Just like the push-up workout, this one is also three rounds, and form over speed is important! Have a look at our HIIT Training. Then lower your arms on both sides in a wide arc until you feel a stretch in your chest and then bring the dumbbells back up. Programming Your At Home Chest Workout Strengthening bone health today can lower the risk of osteoporosis later. Hold a dumbbell in each hand, palms facing in. Though we’ve shown the chest area some love in this article, like anything in life, it’s all about balance, so make sure to dedicate just as much time exercising all kinds of muscle groups, to avoid muscular imbalances, injury, and postural issues down the line. If you’re looking to bulk up, you want to feel the burn, but you don’t want your arms to quiver. From this starting position, inhale and descend slowly until your elbows are parallel to the floor at a 90°angle. Your upper arms should be parallel with the floor, wrists straight. Remember, if something hurts — stop! Chests of all shapes and sizes can benefit from a lil’ strength and conditioning. How It Works. Anyone can benefit from the exercises below, which target the chest, shoulders, arms, and a bit of the abs. Push ups are so good that we've put them in twice. Remember to keep your bod glued to the wall. Make sure to execute each exercise in good form even when your body starts to fatigue — remember, form over speed! While you grip the seat, lift yourself up off it. Chest dips are a fantastic exercise to build a strong chest and some even argue that it is the overall best chest exercise. Press your shoulders, back, head, and booty into the bench. Count three seconds lowering yourself down -- pause at the lowest point of your movement for about two seconds -- then take three seconds to push back up to your starting position. 10 chest press. Grab the parallel dip bars and raise your body off the floor. If you use resistance bands with handles, firmly grip each handle in each hand. Read more about the difference between bodyweight training and weight training. Bend your elbows and keep your head aligned with your spine. We asked a bunch of fitness professionals about the best at-home back workouts that require little to no equipment, and here’s what they shared. These are the Best Triceps Workout At Home in which you do need any type of extra equipment. Before we get into the workout, here’s how to do different push-up variations. Lower them slowly back toward your chest. If you want to build a bigger chest and prefer to use a home chest workout to do it, then you have found the right video. With the backs of your hands against the wall, extend your arms directly above your head. Pro tip: Since you’re in your living room, catch up on your guilty pleasure shows while you move. Below are some key, weighted movements. Squeeze your abs and cross one leg over the other to stabilize your lower body. If you find a standard push-up too challenging at first, then you can start with an incline push-up. Squeeze your abs and bring one knee toward your chest. These 10 chest exercises will develop your pecs (and the surrounding musculature), spark greater levels of strength, and give you a more imposing physique. Extend the arms above your chest, to the width of your shoulders but keep your elbows flexible at all times (do not lock your elbows). The staple upper body workout you can do anywhere, any time: the push up. Varying the position of your body and the amount of time executing the exercise will hit different areas of your chest, for balanced upper body strength. Push-Ups or Bench Press for a Better Chest? Moderate resistance exercises like these can help build strong, healthy bones by signaling to the body to generate increased tissue. For the exercises that call for weights, select a dumbbell size that you can comfortably lift high above your head without straining. , can be replicated by using the exercises below, which target the pectoral muscles like other home workouts.... Is a pair of dumbbells and equipment referenced above for those home workouts easier move your arms down toward chest. Will make everything from carrying groceries to rearranging your furniture for those home workouts, try it for a press! Your core ’ ll need a set of dumbbells tightly workout for men home! 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