The ten Finest Resistance Band Chest Workouts + Pattern Exercise

TRX Coaching

Transportable, inexpensive, dynamic, multiplanar, and useful: resistance bands have all of it.  We’ve put collectively a killer and efficient resistance band chest exercise for all ranges of health. Let’s get began!

What are Resistance Bands?

Initially used for rehab workout routines beginning within the early 1900s, resistance bands and tubing regained reputation as a power coaching instrument within the Nineteen Nineties.  Resistance bands are available in all varieties, styles and sizes: bands with handles, braided bands, mini-looped bands, long-looped power bands, and naturally, our favourite, the TRX Rip Coach and Bandit handles.  Resistance bands are typically made with light-weight latex rubber, harnessing the advantages of elastic resistance.  However don’t let the light-weight and flimsy look of this health instrument idiot you, resistance bands can actually pack a punch.  

Can You Get a Good Chest Exercise With Resistance Bands?

A number of research (1) have proven that coaching with resistance bands will be simply as efficient at selling power features as typical resistance coaching.  Just like free weights, resistance bands can present progressive resistance, enable for variable speeds of motion, enhance muscle measurement and power, and scale back physique fats (2).  Above and past free weights, resistance bands present variable resistance, which means the additional the band is stretched, the upper the load on the muscle teams being labored.  This variable resistance is vital to mimicking the power curve of the muscle, offering increased resistance on the muscle’s strongest level of the train.  Elastic resistance can also be very best for growing pace and energy (3, 4) in actions.  A decrease drive in the beginning of a motion permits for extra pace thus better energy growth because the band is stretched additional.  With the added advantages of being versatile, moveable, and low-cost, these science-backed resistance band chest workout routines must be a staple in your train routines.

The Finest Resistance Band Chest Workouts

10. Straight-Arm Pulldown

A sturdy again and shoulder stability are important to assist your chest and shoulders throughout urgent actions.  This train works your latissimus dorsi (aka lats) and serratus anterior muscle mass and helps with scapular stability.

Setup:

1. Connect one finish of the resistance band to a steady anchor level above your head.
2. Be certain the band is securely hooked up, and the anchor level is steady.
3. Stand going through the anchor level.
4. Maintain the opposite finish of the resistance band with each fingers, utilizing a pronated (palms going through down) grip.
5. Your fingers must be shoulder-width aside or barely wider.
   

Physique Place:

1. Take a step again to create rigidity within the resistance band.
2. Stand together with your toes shoulder-width aside for stability.
3. Preserve your core engaged and keep a slight bend in your knees.
   

Motion:

1. Preserve your arms straight all through the motion.
2. Provoke the train by pulling the band down in direction of your thighs whereas retaining your arms prolonged.
3. Deal with utilizing your lats to carry out the motion.
4. Squeeze your shoulder blades collectively on the backside of the motion to have interaction your again muscle mass absolutely.
   

Managed Return:

1. Slowly return your arms to the beginning place whereas sustaining rigidity within the band.
2. Keep away from letting the band snap again; management the resistance throughout each the pulling and releasing phases.

9. Resistance Band Pushup

Including a resistance band to a conventional push-up is a superb technique to not solely add load to the motion however to additionally match your pure power curves by way of the variable resistance of the band.  These push-ups will be executed at a gradual pace to deal with power, or at a sooner pace for growing explosive pace and energy. 

Setup:

1. Anchor one finish of the resistance band to a safe level at chest peak. Make sure that the anchor is steady and will not transfer throughout the train.
   

Physique Place:

1. Place your fingers on the ground barely wider than shoulder-width aside.
2. Loop the opposite finish of the resistance band round your higher again, just under your shoulder blades.
3. Get into a powerful, lively plank place together with your physique in a straight line from head to heels.
4. Maintain onto the ends of the resistance band together with your fingers. Be certain the band is cosy however not overly tight.
   

Motion:

1. Decrease your physique towards the bottom by bending your elbows. Preserve your physique in a straight line, and keep away from letting your hips sag.
2. Go down till your chest is near the ground or hovers simply above it.
   

Return:

1. Push by way of your palms to increase your arms and return to the beginning place.
2. Preserve your core engaged all through the motion.

8. Resistance Band Bench Press

The resistance band bench press is a superb technique to strengthen the chest and triceps whereas minimizing stress on the shoulder joint. 

Setup:

1. Anchor the resistance band beneath the bench or one other steady floor. Be certain the anchor is safe.
2. When you’ve got a band with handles, maintain one deal with in every hand. When you’ve got a looped band, place it beneath your higher again on the bench, with one finish in every hand.
   

Physique Place

1. Sit on the bench together with your again straight and firmly planted. Be certain your head, shoulders, and hips are in touch with the bench.
2. If utilizing a looped band, guarantee it is positioned throughout your higher again, and maintain the ends in every hand.
3. Maintain the handles or ends of the resistance band with an overhand grip (palms going through away from you).
4. Place your fingers at chest degree, together with your elbows bent at a 90-degree angle.
   

Motion:

1. Press each fingers upward, extending your arms absolutely.
2. Squeeze your chest muscle mass on the prime of the motion.
3. Make sure that your wrists are in a impartial place, and your elbows usually are not locked out.
   

Return:

1. Slowly decrease your fingers again right down to chest degree, sustaining management over the resistance band.
2. Enable your elbows to bend naturally throughout the decreasing part.

7. Seated Resistance Band Row

Though this can be a pulling train, it’s very best for growing correct shoulder stability and motion mechanics that result in higher urgent workout routines.  

Setup:

1. Connect the resistance band securely to your toes.
2. Maintain one deal with, or the top of every loop,  in every hand.
3. Sit together with your again straight and keep good posture.

Physique Place

1. Sit tall and proud, with a impartial backbone and shoulders down and away out of your ears.
2. Prolong your arms in entrance of you, retaining a slight bend in your elbows.
   

Motion:

1. Provoke the rowing motion by pulling your elbows again and squeezing your shoulder blades collectively.
2. Preserve your wrists straight, and deal with utilizing your again muscle mass to carry out the row.
3. Carry the handles towards your ribcage.

Return:

1. Slowly lengthen your arms again to the beginning place, sustaining management over the resistance band.
2. Preserve rigidity within the band all through your complete vary of movement.

6. Resistance Band Incline Press

No anchor level? No drawback.  This easy urgent train not solely promotes chest power, however can also be efficient for shoulder and core stability.  

Setup:

1. Place the middle of your lengthy band beneath your again foot, firmly securing it to the ground.
2. Step ahead with the opposite leg in order that your toes are in an offset stance.

Physique Place:

1. Holding one finish of the band in every hand, start together with your fingers simply above your shoulders.  

Motion:

1. Sustaining shoulder stability, push ahead and up at a few 45 diploma angle.

Return:

1. Slowly return the band to the beginning place.
2. If the band is rubbing in your arms, experiment together with your angle of press and the angle of lean together with your higher physique. 

5. Resistance Band Cable Flys

An amazing variation of conventional cable flys, with emphasis on motion on the shoulder joint and bonus core power and stability.  

Setup:

1. Connect the resistance band to a steady anchor level. This may very well be a door anchor, a sturdy pole, or any fastened level at chest peak. Be certain it is safe.

Physique Place:

1. Stand going through away from the anchor level with toes shoulder-width aside.
2. Maintain the handles in every hand, arms prolonged straight in entrance of you, palms going through one another, and elbows barely bent.
3. Take a step ahead with one foot to create rigidity within the band.

Motion:

1. Preserve a slight bend in your elbows all through the train to keep away from joint pressure.
2. Open your arms in a large arc, bringing the handles towards the edges of your physique, however not previous the road of your shoulders.
3. Deal with squeezing your chest muscle mass as you carry your fingers collectively in entrance of you.

Return:

1. With the core engaged, slowly reverse the movement, returning your arms to the beginning place.

4. Extensive-Stance Low Crossover

The Low Crossover is an easy motion but fairly difficult isolation train that targets the chest and anterior shoulders.  

Setup:

1. Place your toes huge on prime of a protracted resistance band with handles.  The broader your toes, the tougher the train!

Physique Place:

1. Grasp each handles with palms going through ahead and a slight bend in every elbow.
2. Posture must be tall and proud, with an engaged core and shoulders down and again.

Motion:

1. Whereas sustaining a barely bent elbow, carry the appropriate hand up and throughout the physique in order that it ends in step with the middle of your chest.  

Return:

1. Whereas sustaining fixed rigidity within the band, slowly decrease and repeat on the opposite aspect.
2. Keep away from any further motion from the remainder of the physique.

3. Resistance Band Pullup

One other again train to assist stability out this record of chest-focused actions.  Resistance band pull-ups are an ideal stepping stone to an unassisted pull-up.  And for many who can already full a regular pull-up, including a band might help enhance the amount of pull-ups accomplished in a working set.  

Setup:

1. Join a protracted loop band to an overhead pull-up bar.

Physique Place:

1. Stand on an elevated floor, and place one foot into the underside of the looped band.  
2. Palms must be in an overhand grip and barely wider than shoulder width on the pull-up bar.

Motion:

1. With a straight and tight physique, have interaction the lats and pull your chin above the bar.

Return:

1. Slowly decrease to the beginning place and repeat.  

2. Fencer Crossover Pull

One other train designed for shoulder stability, this one will assist defend your shoulder joints and emphasize wonderful posture.  

Setup:

1. Choose both a low anchor or stand in your lengthy resistance band so that there’s rigidity on the band when held on the beginning place.  

Physique Place:

1. Standing sideways to the anchor level, grasp the band together with your exterior hand, in order that it begins low throughout your physique.  

Motion:

1. Like unsheathing a sword, have interaction behind the shoulder blade and bend the elbow of the working arm.
2. Pull the deal with throughout your physique and lengthen the arm about 45 levels off of the shoulder.

Return:

1. Slowly return the arm to the beginning place, by no means shedding rigidity on the band
2. Guarantee the remainder of the physique stays stationary, sturdy, and steady all through the motion. 

1. Resistance Band Pullover

This train not solely feels good with a terrific stretch and vary of movement, it additionally targets a number of muscle teams: pecs, lats, triceps, and the core.  The fixed rigidity on the band permits for a better vary of movement than doing this train with dumbbells, a kettlebell, or plates.

Setup:

1. Anchor your resistance band low to the ground behind your bench or on the ground.    

Physique Place:

1. Lay supine (in your again) on a bench or on the ground.
2. Grasp each ends or handles of the band in every hand.
3. Start with the fingers straight over your chest, palms going through ahead, and elbows barely bent.

Motion:

1. Sustaining a bend within the elbows, slowly decrease your fingers in order that your arms are in step with your ears.
2. Urgent into the handles, drive the fingers down towards your hips.

Return:

1. Slowly return to the beginning place whereas sustaining management and rigidity within the band.

Pattern Resistance Band Chest Exercise

This chest exercise begins with a warm-up to make sure the shoulders are prepared for all the pushing actions.  After the warm-up, choose a resistance band for every train that enables the ultimate rep of every set to be close to inconceivable.  This must be executed with out compromising kind.  A couple of again workout routines are woven into the exercise to help in shoulder stability and to permit the chest to recuperate.

Heat-Up:

Train Units/Reps Relaxation between units Notes

Exercise:

Train Units/Reps Relaxation between units Notes