Many dream of building a more muscular and bigger chest. Most of this has to do with the fact that increasing chest size can heighten personality, esteem, and confidence. Of course when you look good, you feel good. However, training the chest area is not as easy as it looks. A lot has been said about what works and what is considered ineffective. Please note, most of these running theories are misconceptions that are misleading people hoping to get heavy pecs. If you want to transform your chest area, you are in the right place. Today we will evaluate a simple resistance band chest workout to do at home. It details the best chest exercises for your triceps, upper and lower chest. Take a look.
What Is A Resistance Band Workout?
This refers to a routine where you incorporate resistance bands. This is a piece of latex about four to six feet that comes in three different grades; light, medium, and heavy (1). The light one is less intense than the heavier ones. Always start with the light one and then increase intensity over time.
Working with resistance bands to target your chest area is beneficial and can help with increasing chest power, size and mass (3). However, this can only happen if you use practical exercises. The best activities work your muscles in an extensive range of motion.
Upper Chest Resistance Band Workout
Training the upper part of your chest is imperative as it contributes to the ‘fullness’ effect and helps with overall body functioning.
Contrary to what you think, machines are not the only thing that can give your upper chest area a workout. Resistance bands also can do the trick. Check out these simple yet highly effective chest and tricep resistance band workouts:
Upper Chest Resistance Band Chest Workout
Here are three practical upper chest exercises to perform with a resistance band for more gains:
Incline Chest Press
Follow these steps to perform this exercise:
- Stand upright and wrap the resistance band around your middle back, holding the handles.
- Lean back slightly to position your chest in an inclined position.
- With your hands grasping the handles and by your chest sides, stretch them over your head.
- Hold the stretch for a few seconds and return to the initial position.
- Repeat ten to twelve times.
Low To High Chest Fly
These are the steps you need to follow to perform this exercise:
- Start by securing the resistance band to the anchor of the door at the bottom part.
- Stand straight three or four feet away from the door and band in one of your hands.
- Tighten your core and start pulling the band to bring it in front of your chest.
- Hold for at least a second or two and slowly return to the starting position.
- Repeat and then work on the other side.
Read More: How Effective Are Resistance Band Workouts?
Pullovers With Resistance Band
Here is the guide on how to perform these pullovers (1):
- Place a sturdy object like a bench behind you and loop it at its base.
- Lie on your back in front of the bench, facing the ceiling.
- Keep your feet hip-width apart, bend your knees and grasp on the ends of the resistance band.
- Stretch the band as you raise your arms towards the ceiling and pause at the top of the movement.
- Release and return to the starting position and then repeat.
Lower Chest Resistance Band Workout
Most people forget to train their lower chest. However, you need to train it as much as your upper chest. Here are three effective resistance band chest workouts for the upper region:
Decline Chest Press
Performing a decline chest press with a resistance band tones your lower body as effectively as a cable machine. Here is the guide on how to go about it (4):
- Attach the band some place higher such as at the head of a door.
- Stand in front of the door with your back facing it.
- Grasp each side of the band with each hand and take a small step forward to get some starch in the band.
- Bring your hands close together as if they are touching each other as you push the bands down.
- Pause for some seconds before releasing and returning your arms to the initial position.
Resistance Band Arm Crossover
How to do resistance band arm crossovers (4):
- Start by attaching the resistance band around something stationary like a post.
- Grab the handles of both ends while facing away from the post.
- Take one step forward to help build some tension on the resistance band.
- Lift your arms parallel to the ground. Be sure to keep your palms facing forward, and elbows slightly bent.
- Let your arms be as straight as you can, and then bring them across your chest in a semicircular motion. Breathe out as you bring the hands to the front and pause the movement for some seconds.
- Release slowly to the starting position and repeat.
Single Arm Chest Press
The single-arm chest press is an effective exercise for your lower chest. However, it also targets your abs, shoulders, and triceps. Here is how you do this exercise (2):
- Sit on the front of a bench with a dumbbell on each hand.
- Lie back on the bench and tighten your core. Be sure to keep your back straight.
- Engage your core as you lift your right arm towards the ceiling. Keep your left hand on your chest. Again, be sure to push the dumbbell directly above your chest and parallel with the floor.
- Hold the movement at the top before slowly lowering it to the starting position.
- Repeat and then switch sides.
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Tricep Resistance Band Workout
Some of the best triceps exercises with bands to add to your resistance chest workout routine include:
Seated Band Rows
Here are the instructions of how to perform band seated rows:
- Start by sitting on the floor with your legs fully stretched out. Loop the band around the soles of your feet and hold each end in each hand.
- Keep your back straight and start pulling the band towards your waistline. As you do this, engage your core and squeeze your shoulder blades.
- Hold for some seconds and then slowly release the band to the starting stance.
Overhead Tricep Extensions With Resistance Bands
Overhead tricep extensions with resistance bands offer the same intensity as when performed with barbells or dumbbells. Here are the instructions on how to achieve them (2):
- Stand upright with your back straight and one foot slightly in front of the other.
- Place the center of the resistance band under the back foot and hold the ends of each band in each hand.
- Stretch your hands and straighten them above the top of your head.
- Pause at the top of the movement for a few seconds and then slowly lower the handles behind your back to the starting position. Keep your elbows at the side of your head throughout the movement.
- Slowly stretch your hands back up overhead to perform another rep.
- Lower and repeat until you complete the desired reps.
Resistance Band Tricep Pushdown
The resistance band tricep pushdown is also an excellent exercise option to consider for your resistance band chest workout at home. Besides working your triceps, it also works the back of your arms and increases stability in your shoulder joints. However, they must be done right to reap these benefits. Here are the instructions for performing these pushdowns:
- Start by attaching the resistance band to a high position, preferably at the head of the door. Be sure to attach it at head level or slightly above this height.
- Hold the handles or the ends of the resistance band in each hand and bring them to your elbow level at the sides of your body.
- Tighten your core, keep your back straight, and lock your elbows close to your body.
- Start moving your hands down but keep your elbows in place.
- Hold for two to three seconds, and then slowly return your hands to the starting stance.
- Repeat to complete your reps.
Resistance Band Upright Row
- Stand upright and on the resistance band with your feet at hip-width distance.
- Grab the ends of the band with your knuckles facing down and start to pull the band towards the ceiling. Be sure to lead with your elbows and stop when your fists are under your chin.
- Pause for a second and then slowly return to the starting position. As you do this, remember to squeeze your muscles and keep them contracted during the down movement.
- Repeat until you complete your reps.
These are some of the numerous resistance band exercises you could add to your chest workout at home. Of course, you are not tied to these workouts, so feel free to try any other that your trainer recommends. But before that, be sure to talk to your doctor.
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The Bottom Line
Training the chest area cannot rely only on cable machines or bodyweight. You can also use resistance bands, which happen to be very effective in increasing intensity. However, the best resistance band chest workout must be well-rounded and include exercises for your upper and lower chest.
Some of the best exercises to consider are the incline, single-arm, and decline chest press, arm crossover, low to high chest fly, pullovers, and tricep pushdowns. You can also consider overhead extensions, seated rows, and upright rows with resistance bands. Be sure to talk to your doctor and trainer before incorporating any of these into your workout plan.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Best Resistance Bands Exercises for Beginners (2020, webmd.com)
- Slide show: Weight training exercises (2020, mayoclinic.org)
- Tone Up With a Resistance Band (2021, webmd.com)
- What are the best lower chest exercises? (2019, medicalnewstoday.com)