Dreaming of a ripped, defined chest? Look no further than resistance bands! While weights reign supreme in many gyms, resistance bands offer a convenient and effective alternative for building a sculpted chest at home or on the go. Don’t underestimate these versatile tools – with the right exercises and dedication, you can achieve that shredded chest you desire.
Resistance bands are a great way to add variety to your training, and workouts and increase muscle fiber recruitment for faster muscle growth. They are also a great training tool to use in a time when you do not have access to iron plates and barbells, or are on the go and have limited space and equipment at your disposal.
In this article, I’m going to focus on how to use resistance bands to work your chest. I will also provide a sample resistance band chest workout.
Why Resistance Bands for Chest Workouts?
Resistance bands offer several advantages for chest training:
- Accessibility: Bands are affordable, compact, and easily stored, making them perfect for home workouts or travel.
- Constant Tension: Unlike weights where tension is greatest at the peak of the movement, bands provide constant tension throughout the entire range of motion, maximizing muscle engagement.
- Versatility: With different band resistances and various anchor points, you can create a wide variety of exercises to target different muscle groups in your chest.
- Reduced Impact: Bands are gentler on your joints compared to free weights, making them a good option for beginners or those recovering from injuries.
The Essential Resistance Band Chest Workout
Here’s a resistance band chest workout specifically designed to target your upper pecs, lower pecs, and medial pec (the inner chest muscle). Perform each exercise for 3 sets of 10-12 repetitions, with a 30-second rest between sets. Remember to maintain proper form throughout for optimal results.
The 11 best resistance band chest exercises you can perform are:
- Resistance Band Push-Ups
- Resistance Band Crossover Flyes
- Resistance Band Flyes
- Resistance Band Door Push-Ups
- Resistance Band Standing Chest Press
- Resistance Band Decline Fly
- Resistance Decline Wide Push-Ups
- Resistance Band Single-Arm Hook Fly
- Resistance Band Dips
- Resistance Band Kneeling One-Arm Fly
- Resistance Band Crossover Chest Fly
Let’s be honest here, who doesn’t want a ripped chest? The bench press is one of the first exercises gym noobs learn to perform when they join a gym. It has gotten to a level where people have started believing that a ripped chest is unattainable without a barbell and dumbbells.
The secret is – “That you don’t have to risk your life for building chiseled pecks by getting under a heavy barbell. You could build a ripped chest from the comforts of your home, and without touching the weights”.
“We’ve also reviewed the top 5 resistance bands currently on the market – so if you want to give this workout a try, make sure to do it with the best bands out there using our buyer’s guide”.
Before you start on the chest-building journey, you should have all the necessary equipment. You should have bands of varying resistance that you’ll be using for different exercises.
Anchored vs Unanchored – There are two types of resistance band pectoral exercises. Unanchored exercises can be done anywhere, as you only need your body and a resistance band. Anchored exercises, on the other hand, require a door or a stationary object to hold the band in place to create resistance.
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Workout 1
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Push-Ups (Unanchored) – 3 Sets Failure
Push-ups are one of the most basic exercises on the list. Wrap the resistance bands around your back and place the ends under your palms while you’re in the push-up position.
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Flyes (Anchored) – 3 Sets 20-18-15 Reps
Since you’ll be doing at least three sets of every exercise on the list, you would want to use bands of varying strength for each set. If you don’t have a resistance band door anchor, wrap the bands around a pole.
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Door Push-Ups (Unanchored) – 3 Sets Failure
This might look easy but your pecs will be on fire by the end of the exercise. Wrap the bands around your body and place your hands on the door frames. You need to squeeze your pecs as hard as you can with every rep. The door push-ups are great for building a solid mind-muscle connection.
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Standing Chest Press (Anchored) – 3 Sets 20-18-15 Reps
Stand at least a couple of feet away from the anchored point with your hands at the side of your chest. Mimic the motion of the dumbbell chest press. The bands will remain at your chest level throughout the exercise.
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Decline Fly (Unanchored) – 5 Sets 15 Reps Per Arm
Step on the resistance band with feet shoulder-width apart—make sure it’s centered under the arch of each foot. Raise your arms while contracting your pecs until they are parallel to the floor.
Workout 2
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Decline Wide Push-Ups (Unanchored) – 3 Set Failure
This is a variation of resistance push-ups. Place your feet on an elevated platform and your hands on the floor. Performing the push-ups in the decline position puts additional tension on your chest.
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Single-Arm Hook Fly (Anchored) – 4 Sets 10 Reps Per Arm
Stand beside a vertical pole with the bands attached to it. Hold the band with an extended arm, and pull your arm in front of your chest while focusing on squeezing your pectoral muscles.
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Dips (Unanchored) – 3 Sets Failure
Wrap the band around your shoulders and place the ends under your palms on a chair and feet on the floor. While maintaining a slightly wider-than shoulder-width stance, go as low as possible before returning to the starting position with an explosive motion. Experienced lifters can keep their feet on a chair as well.
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Kneeling One-Arm Fly (Anchored) – 4 Sets 10 Reps Per Arm
The kneeling one-arm flyes are probably the most advanced exercise on the list. Stand beside a vertical pole with the band anchored to it. Get on all fours and grab the bands with your right hand. Pull the handle down and around until your hand is almost touching the floor, right below your chest. Return to the starting position and repeat for recommended reps.
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Crossover Chest Fly (Anchored) – 5 Sets 15 Reps
Cable crossovers are probably the most-loved chest exercise. The resistance band crossovers are a slight variation of the exercise. Use a couple of poles and resistance bands to get the most of the movement.
Always Remember:
- Proper form is crucial with all exercises, especially when using resistance bands. Focus on controlled movements and feeling the targeted muscles working.
- Warm-up before your workout with some light cardio and dynamic stretches to prepare your muscles.
- Cool down after your workout with static stretches to improve flexibility and prevent muscle soreness.
- Gradually increase the difficulty of your workouts by using thicker bands or increasing the number of sets and repetitions.
- To truly achieve a shredded chest, combine your resistance band workouts with a healthy diet that promotes muscle growth and fat loss.
This is just a sample workout; you can explore numerous other exercises that incorporate resistance bands for your chest. Resistance bands offer a valuable tool to add variety and challenge to your chest training routine, helping you achieve that desired sculpted and defined physique.
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