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Chest Workout at Home: Best Resistance Band Exercises for Chest

By Born Tough on

Trying new activities is always enjoyable, and it helps to make your training regimen more exciting and determined. Resistance bands can help you whether you are working out at home or looking for a solution to avoid the gym machines and dumbbells.

You may create your own resistance band chest workout with the help of these stretchy little saviors. Prepare to have the finest pecs of your life.

Best Resistance Band Exercises for Chest Workout At-Home

Ready to put your chest to the test? Here’s a roundup of the best resistance band chest exercises to incorporate into your routine:

Caution: Safety First

Resistance bands can wear out over time. When a band snaps, you don't want to be one on the receiving end of it.

Here are a few tips to avoid any accidents:

  • Before beginning your chest workout, always double-check the bands and handle.

  • Examine the item for signs of wear and tear.

  • Don't let go of the band while it's tense.

  • Avoid any sudden, jerky movements.

  • Begin workouts carefully to test the band's strength.

  • Never extend a band over 2.5 times its original length.

  • Avoid putting the handles over your feet since they are more prone to fall off.

Although, it is crucial to maintain proper form any time you’re exercising. If you’re not sure how to do a workout safely, you can work with a certified personal trainer until you’re ready for it alone.

Best 9 Resistance Band Chest Workouts

●       Banded Floor Press

The banded floor press isolates your chest and triceps while putting the least amount of stress on your shoulders. No heavyweights are required here.

Steps:

  1. Sit on the floor, knees pointing up, feet flat on the ground.

  2. Place the resistance band across your back, beneath your shoulders, with one end of the band (or one handle) in each hand.

  3. Lie down on your stomach.

  4. Push up until your arms are straight, palms towards the ceiling.

  5. Gently place your arms on the floor.

  6. Perform 8-12 reps.

Pro Tips:

  • Keep your wrists straight to avoid injuries.

  • At the top of the action, bring your hands closer together.

●       Resistance Band Fly

Who doesn't enjoy a modern take on a classic? This exercise targets your pectorals for a more intense workout.

Steps:

  1. Wrap your resistance band around a sturdy object, such as a pole or a fence post.

  2. Hold the band's ends or grips away from the pole.

  3. Extend your posture. Extend your arms out to the sides at chest level.

  4. Pull your arms out in front of you while keeping your elbows slightly bent.

  5. After a 3-second count, return your arms to the wide posture.

  6. Perform 8-12 reps.

Pro Tip:

  • Keep your elbows below your shoulder.

●       Resistance Band Push-Up

It’s like a random push-up but a little intense or harder. This move works your chest and triceps to improve your upper body strength.

Steps:

  1. Wrap the resistance band around your back, under your shoulders.

  2. Get into a plank position.

  3. Maintaining the plank position, lower your body until it’s just above the floor.

  4. Push back up. (You should feel the tension of the resistance band at the top of the movement.) 

  5. Try 8-12 reps.

Pro Tips:

  • If you are feeling brave, you can add a knee tuck for an extra core workout.

  • You can add a side knee tuck, too, but it’s not for the faint of heart.

●       Straight-Arm Pulldown

During pressing exercises, strong back and shoulder muscles support your chest.

This exercise strengthens the latissimus dorsi (lats) and serratus anterior muscles while also improving scapular (shoulder) stability.

Steps:

  1. Secure the middle of the resistance band on something a little higher than your head. (Anything stable, such as a door, will suffice - just make sure it stays shut.)

  2. Grab the ends of the band and take a few steps back, keeping your feet hip-width apart.

  3. Lean the torso forward and keep a slight bend in the knees. Arrange your arms at a 45-degree angle in front of your ears.

  4. Keeping your arms straight, pull the band down to your thighs and squeeze your lats.

  5. Pause at the bottom, then slowly release.

  6. Try 10-12 reps.

Pro Tips:

  • Try to use a resistance band door anchor. If you will be doing this move regularly for many times, it’s definitely worth the small investment.

  • Pull your shoulders slightly down and back and try not to let them roll forward or shrug up toward your ears throughout each rep.

●       Resistance Band Row

This is a great lat-focused move, resistance band row also helps support great posture.

Steps:

  1. Sit with your legs in front of you (like a rowing position).

  2. Place the resistance band around your feet and grab both ends.

  3. Engage your shoulder blades by squeezing them together, then pull elbows back until hands are near your torso.

  4. Return to the starting position slowly and repeat the process.

  5. Try 12-14 reps.

Pro Tip:

  • Engage your abs to sit tall and straight.

●       Standing Incline Chest Press

Using an anchor point can be very good, but it’s not always probable, especially if you’re working out on a vacay or your basement doesn’t have any options.

This simple inclined chest press exercise doesn’t need an anchor point, so it’s great for a home workout routine.

Steps:

  1. Place the center of the band under your left heel.

  2. Step your right foot forward so your legs are offset, with the band under your back foot.

  3. Holding one end of the band in each hand, place hands near your shoulders.

  4. Push forward and up at a 45-degree angle. Get back to the initial position slowly and repeat this.

  5. Try 10-12 reps.

Pro Tip:

  • If the band is rubbing against your shoulders or arms too much, adjust the angle of your press slightly up or try leaning your torso forward just a bit more.

●       Wide-Stance Low Crossover

Feel the squeeze on your inner chest muscles with this focused low crossover.

Steps:

  1. Place the band under both feet and move your legs out wide, holding the handles near your hips. (The broader you go, the harder your chest will work.)

  2. Keeping a slight bend in your elbow, pull one handle up and in front of you, across your body, to about chest height.

  3. Repeat on the other side, then continue alternating sides.

  4. Try 8–12 reps.

Pro Tips:

  • Keep your abs engaged.

  • To fully feel the burn, pause for a second at the top of the movement.

●       Standing High Crossover

This works just like an actual gym crossover machine, but all you need is a resistance band.

This is similar to a low crossover, except the band will be anchored higher.

Steps to Follow:

  1. Standing with your feet hip-width apart is the first step.

  2. Attach the resistance band to a pole at around shoulder height or slightly higher (or you can use a door anchor).

  3. Pull the handles down and toward one another, preserving a minor bend in the elbows, while facing away from the anchor point.

  4. Hold for a few seconds at the bottom, then slowly release.

  5. Aim for 8-14 reps.

Pro Tip:

  • To strengthen your chest even further, cross your arms at the end of the range.

●       Resistance Band Pullover

Pullovers target more than just your pecs; as you progress through the exercise, the large extension impacts your lats and triceps as well.

A flat resistance band is appropriate for this. With this one, handles would only get in the way.

Steps to Follow:

  1. Place your resistance band in a secure low-to-the-ground position. If you're doing this at home, a strong table might help.

  2. Lie on the floor with your arms extended over your head and both hands on the band.

  3. Bring your hands in front of your head to line up with your chest, keeping your arms straight.

  4. Return to the beginning position after a few seconds of holding.

  5. Aim for 8-10 reps.

Pro Tips:

  • Make sure to press your pecs hard so that the exercise has the maximum effect on your chest.

  • To get the most benefit, keep your hands close together.

Resistance Band Chest Workout Routine

Now it's time to incorporate these fantastic movements into a full-body resistance band chest workout.

It's easy: just pick your three favorite exercises and you'll be on your way to a comprehensive chest workout without using any dumbbells.

Start with fewer reps and sets if you're a beginner. It takes time to build strength, but you've got this.

To avoid any unexpected pains or strains, remember to include a warm-up and cool-down. To get you started, here's a chest workout routine.

Warm-up: 10 minutes

  1. Regular Push-Up (feel free to kneel if you need to): 3-5 sets of 8-10 reps

  2. Resistance Band Row: 3 sets of 10-14 reps

  3. 2-3 minutes before starting Exercise 1

Resistance band Push-Up: 8-10 minutes

  1. 3-5 sets of 8-12 reps

  2. 2-3 minutes rest before starting exercise 2

Banded Floor Press: 8-10 minutes

  1. 3-5 sets of 10-12 reps

  2. 2-3 minutes rest before starting exercise 3

Standing High Crossover: 8-10 minutes

  1. 3-4 sets of 8-14 reps

Cooldown: 5 minutes

  1. Stretch your arms and chest.

  2. Hold each stretch for at least 30 seconds.

Takeaway:

Going straight to the weight machines isn't always the best approach to get a great workout. Resistance bands can be used at home or the gym to supplement or even replace weights.

It's simple and enjoyable to create your own regimen. Adding in new workouts and training equipment, such as resistance bands, can also help you achieve your fitness goals.

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