If you’re looking for a convenient way to do strength exercises at home or while traveling, resistance bands are the way to go. They are highly effective in shaping and firming your body, especially when trying to tackle specific problem spots like the “armpit pooch.” This stubborn bulge or soft area near the front of your armpit is a common issue that many people struggle with. Sean Carpenter, a lead therapist specializing in golf, sports medicine, and rehabilitation at Memorial Hermann Health System, points out that it becomes noticeable during upper-body movements or while wearing certain types of clothing.

So why are resistance bands such a great option? According to Sean, they are perfect for targeting the muscles surrounding your upper chest and armpits. Unlike traditional free weights or machines, bands offer consistent tension throughout the entire range of motion. They allow for movement in multiple directions, engage stabilizing muscles, and are gentle on joints, making them suitable for people of different fitness levels. Additionally, they promote improved posture and control when performing exercises.

Before starting your resistance band workout, it’s essential to inspect the bands for any signs of wear and tear like tears, cracks, or damage from sunlight. Ensure they are correctly anchored and positioned in a way that prevents them from snapping back and potentially causing harm, especially to your face or other sensitive areas. Also, make sure to choose the right level of resistance based on your current strength level to avoid injury.

Chest Fly

1. Begin standing tall.
2. Anchor the band behind you at chest level.
3. Take one end in each hand, arms slightly bent and extended out to the sides.
4. Bring your hands together in front of your chest using control.
5. Slowly return to the starting position.

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Band Pull-Apart

1. Stand tall.
2. Hold the resistance band ahead of you with arms fully extended at shoulder level.
3. Pull the band apart, stretching your arms laterally while keeping them fully straight.
4. Use control to return.

Serratus Punch

1. Stand tall.
2. Anchor the resistance band behind you.
3. With bent arms and your hands near your shoulders, extend your arms ahead of you in a “punching” movement.
4. Allow your shoulder blades to protract then return slowly.

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Lat Pulldown With Band

1. Anchor the resistance band above your head.
2. Hold onto it with both hands and pull down by bending at the elbows and bringing them in toward your sides.
3. Make sure your shoulders stay down and squeeze your back muscles.

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Tricep Kickback

1. Stand tall.
2. Step onto the resistance band with one or both feet.
3. Keep your upper arm close to your torso, bend at the elbow and lengthen your arm straight back.
4. Hold for a moment before slowly returning.

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Banded Pushup or Chest Press

1. For the banded pushup, assume a high plank, wrapping the resistance band around your upper back and holding the ends—one in each hand.
2. Bend at the elbows and lower your chest toward the floor to perform a pushup.
3. For the chest press, lie on your back and press your hands up over your chest against the band’s resistance.

Alexa Mellardo