" While we usually associate muscle workouts with dumbbells, barbells, and machines, resistance bands are a good alternative. "

" Often considered relevant only when rehabilitating an injury or as a substitute for those who are too frail to use "real" weights, resistance bands are the Rodney Dangerfield of strength training. They get no respect. In fact, resistance bands are far more utilitarian than they get credit for. "

" The bands can be stretched and moved in any direction that the human body can move. This creates an opportunity for unlimited variety, flexibility and stimulation. While most equipment in a gym (machines and free weight benches) keeps the body stationery so that muscle groups can be worked in isolation, bands allow movement that is more akin to moves we do in real life. "

" They allow complete freedom of motion (can simulate virtually any sports movement; permit more variety of muscle in play (weights tend to focus on the major muscles at the expense of the stabilizing muscles); are versatile and portable (bands take up little space so they can "

" -Chest press: Place the band under a bench, aerobic step equipment or stability ball. Lie face up holding one handle in each hand. Begin with the elbows bent and level with the shoulders. Contract the chest to push the bands up toward the ceiling. "

"the hands apart as you also pull the band toward the chest. Adjust the hands closer to increase tension. Pull the shoulders back and the band out while bringing the elbows toward the rib cage. "

" -Overhead press: Stand on a band holding one handle in each hand. Begin with arms bent in a "stick'em up" position, wrists straight and core braced. Push arms overhead to straighten arms (keeping elbow soft) and lower back down. "

" -Triceps extensions: Hold the band handle in the right hand at
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