Resistance Band Chest Exercises
Table of Contents
Resistance Band Exercises for Chest Workout Video
Resistance Band Chest Exercises
Resistance bands are an incredibly versatile piece of equipment. They are inexpensive, portable, and take up little space, making them a great piece of equipment to have in your home gym.
With the use of resistance bands, we can target different areas of the body to increase muscular strength. For instance, we can perform resistance band chest exercises to specifically increase strength in the muscles of the chest. This will help make our everyday pulling and pushing movements easier, as well as increase our overall health and fitness.
If you are unsure about the resistance band chest exercises you can perform, check out our resistance band chest day workout below!
Chest Exercises with Resistance Band
As you can see in our resistance band chest day workout video, there are multiple resistance band chest exercises that you can perform! These exercises feature different positions such as lying down on your back, kneeling and using a high push-up position to complete the exercises. These different positions will help to engage different muscles and provide variety in your exercise routine.
Resistance Band Push Up
The Push Up with resistance band is a progression from the conventional Push-Up. We suggest that you are able to establish and maintain proper Push Up from before advancing to this progression with the resistance band.
Select the resistance band you would like to use. If you have never performed this exercise before, try using a lighter band to start out and then switching the band as you progress. Loop one end of the band around your left thumb. Run the band behind the body and loop the remaining side of the band around your right thumb. Assume a high Push Up position and perform the Push Up as you normally would. You will feel the resistance around your back and will have to engage the chest to push the body back up into the starting position. The resistance band should remain in position just under the shoulder blades throughout the movement.
Resistance Band Chest Press
Hold one end of the resistance band in your left and pass it behind the body. Grasp the remaining end with your right hand and lie down on the floor on your back. Your palms will be facing the ceiling and your knees will be bent with your feet flat on the floor. Perform the Chest Press by pushing your palms into the air over your chest. Try to keep a slight bend in the elbow. You will feel the resistance as you push your palms towards the sky.
Resistance Band Kneeling Chest Press
The Kneeling Chest Press is a variation of the Chest Press that can be more challenging as you will need to stabilize the core to prevent flexion or extension of the spine. Setup the resistance band behind the body in the same manner as described above for the Chest Press. Kneel down on the floor so that the torso is upright, and your toes are tucked behind the body. Brace the core as you bring your arms forwards and hands together. Control the movement as you return to the starting position with your arms extended out to either side of the body. Remember to keep your hands in line with the shoulders and maintain a slight bend in the elbow.
Resistance Band Triceps Extension
Although the Triceps Extension is not directly a chest exercise, the Triceps work together with the muscles of the chest to perform pushing movements. As a result, it is often ideal to pair chest and Tricep exercises together!
There are different ways that you can perform a Triceps Extension with a resistance band. One variation takes place in a kneeling position. Place your left hand behind your back, just about the Glutes. Hold one end of the resistance band in your left hand. Hold the remaining end of the resistance band in your right hand just behind your neck. Brace the core and raise your right hand over the head so that your arm becomes extended. Keep your left hand in place. Return to the starting position and repeat the movement.
Resistance Band Exercises for Chest Benefits
Some people may believe that resistance band exercises for the chest are ineffective, but this is not the case! Resistance band chest exercises are effective at building muscle and improving strength! These types of exercises can be of great advantage for those who are recovering from injury or looking to increase their range of motion. As well, the use of resistance bands can allow the user to focus on their movements and form while still placing stress on the muscles. Resistance bands allow the muscles to under tension for longer, thus resulting in hypertrophy or increased muscle size. Finally, resistance bands are portable and convenient, meaning that you can complete a chest workout virtually anywhere!
Resistance Band Chest Exercises for Men
Resistance band chest exercises are effective for both men and women. This is a direct result of the amount of time the muscles of the chest are under tension during the exercise. You are in control of the speed of the movement, so the longer your muscles are under tension, the bigger they can grow!
Resistance Band Chest Exercises at Home
Our resistance band chest day workout video highlights exactly how to perform resistance band chest exercises at home! All you need is a small amount of space that you can move and extend your arms in, and maybe a yoga mat for comfort. Some additional resistance band chest exercises might require an anchor or secure pole that you can loop your resistance band around. Always remember to exercise caution when attaching your resistance band to any object!
Resistance Band Exercises for Chest Muscles
Some additional resistance band exercises for chest muscles include an Incline Chest Press, Decline Chest Press, and Pullover with Resistance Band. All of these exercises require the resistance band to be anchored, so be extremely careful that the object you choose will not fall over or move!
Resistance Band Incline Chest Press
Place an anchor attachment low on an object such as a squat rack or door frame. Ensure that it will not move. Loop your resistance band through the anchor and hold each end in one hand with your back facing the anchor. Use a staggered stance and lookup. Press your hands forwards and up, remembering to keep the elbows in line with the shoulder.
Resistance Band Decline Chest Press
The Decline Chest Press is the opposite of the Incline Chest Press. Your anchor will need to be located above the head, and you will be pressing down instead of up over the head.
Pullover with Resistance Band
The Pullover with a resistance band is performed on the ground on your back with your knees bent and feet flat on the floor. The resistance band will be anchored to a secure object behind the head about a foot off the floor. Hold the resistance band with both hands with your hands extended above the head. Use the chest muscles to press your hands above the head until they are above the chest. Return to the starting position and repeat the movement.
