Top 15 Chest Exercises With Resistance Bands

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Top 15 chest exercises with resistance bands- Building a bigger and stronger chest is a dream for many of us. We want to have heavy pecs which will raise our personality 4x times or even more. But the problem is that training your chest is not as easy as it looks. Don’t worry if you want to transform your chest then you are definitely on the right page. In this article, we have analyzed the Top 15 chest exercises with resistance bands which will help you transform your chest easily at home.

Pectoral exercises with resistance bands are the best and effective way to train your chest muscles. The reason behind this is bands are easier and effective on the joints. Also, you can easily do these band chest exercises at home. So get up with your resistance band and follow the exercises. Before getting started have a look at benefits to do chest exercises with stretch bands.

Benefits of Chest exercises with resistance bands

  • Targets muscles more effectively- Performing chest exercises with an elastic band target your muscles more effectively and helps in muscle growth.
  • Increases strength of your muscles- Chest exercises with bands also help in increasing your muscle strength and make you stronger.
  • Bigger and shape chest- These band exercises will definitely help you reach your desire chest goals. It will make your chest bigger with proper shape.

Now as we all know the benefits of doing chest exercises with bands. To perform these exercises you can use a heavy-duty loop resistance band. Let’s get started. Here is a short brief of exercises that we will cover today in this article.

  • Incline Chest Press
  • Decline Chest Press
  • Resistance Band Chest Press
  • Resistance band crossover
  • Pushups(Banded)
  • Pullover with band
  • Flat Bench Chest Press
  • Single Arm Chest Press
  • Resistance Band Chest Fly
  • Clapping Pushups with bands
  • Incline press variation
  • Chest Dips
  • Single Arms Incline Press
  • Reverse Grip Flye
  • Resistance Band High Crossover

Let’s get started. All the best and train hard.


Top 15 Pectoral Exercises With Resistance Bands

1. Incline Chest Press

Incline chest press with resistance will help you isolate your chest muscles with more strength. It usually targets your upper chest muscles and helps in increasing muscular strength. Also, both beginners and professionals can perform this exercise. Now let’s have a look at the tutorial of this exercise.

Targeted areas

Primary muscles- Upper chest muscles.

How to do

  • Wrap the resistance band from your middle back. Now grab its handles.
  • Slightly lean backward and your chest up to get in an inclined position.
  • Keep your hands on the chest sides.
  • Now extend your arms to an inclined angle such that your hands are at the top of your head.
  • Feel the stretch on your chest and return your hands back to the starting position. One rep is completed

Complete 3 sets of 12, 10, 8 reps each.

Summary

Incline chest press with bands focuses on your upper chest muscles. It also helps in building muscular strength.

2. Decline Chest Press

Same form but in decline angle. Decline chest press with resistance band targets your lower chest muscles. If you want to build a bigger and stronger chest at home then this chest exercise with a band will be an effective one. Have a look at its tutorial.

Targeted areas

Primary muscles- Lower chest muscles.

How to do

  • Wrap the band around your traps and grab the handles. Keep your hands on the side of your chest.
  • Step your one leg forward to make exercise more effective.
  • Now fully extend your hands in a downward position and feel the burn in your lower chest.
  • Pause for a while and then return back. Repeat the reps.

Complete 3 sets of 12, 10, 8 reps each.

Summary

Effective band exercises to target your lower pecs. It also helps with muscle gain and building muscular strength.

3. Resistance Band Chest Press

An alternative home exercise for flat bench press. Resistance band chest press also targets your middle pecs. Resisting your chest using bands helps in muscle growth and increases your strength. Let’s do this effective chest exercises.

Targeted areas

Primary muscles- Middle chest muscles.

How to do

  • Wrap the elastic band around your upper back and grab the handles. Keep your hands at your chest level.
  • Step your one leg forward for effective results.
  • Now extend your hands straight forward and feel the stretch in your middle chest.
  • Pause for a while and then return back to the initial position. Repeat the reps.

Summary

The chest press is an another effective pectoral exercises with resistance bands. It majorly covers your middle pectoral muscles.

4. Resistance Band Arm Crossover

One of the best chest exercises with bands that isolate your chest muscles. Resistance band arm crossover targets your lower and middle chest muscles. This exercise is an alternative exercise of a cable pulley. Both beginners and professionals can easily do this exercise. Here is a short tutorial on how to do this band exercise.

Targeted areas

Primary muscles- Lower and middle chest muscles.

How to do

  • Get down into half-kneeling position. Keep your back straight and maintain a 90-degree angle between your legs.
  • Wrap the band around your back foot heels and grab from your body sides.
  • Now bend your arms and lift them up to your head level. Feel the tension in your chest.
  • Pause for a while and then return back to the starting position. One rep is completed.

Complete 2 sets of 12, 10 reps each.

Summary

An effective chest exercise with bands that targets your lower and middle chest. It also helps in transforming chest muscles.

5. Pushups (with Bands)

We all know about an effective exercise Pushups. Banded pushups are also one of its types. Doing pushups with elastic bands helps you in training your chest muscles more effectively. An easy chest exercise which you can try at home and feel the effect. Have a look at its tutorial.

Targeted areas

Primary muscles- Middle and lower chest muscles.

How to do

  • Get down in pushups position. Grab band in your hands from around your middle back.
  • Now push down your body and feel the burn in your chest.
  • Pause for a second and then push up back. Repeat the reps.

Complete 2 sets of 15, 12 reps each.

Summary

Banded pushups resist your chest muscles and help in training them harder. It is more effective than a simple pushup exercise.

6. Pullover With Bands

The pullover is an effective exercise to build a bigger chest. Pullover with bands is also considered in the best chest exercises with resistance bands. It targets your upper and middle chest with more strength. An easy chest exercise that will definitely help you in building a bigger chest at home. Let’s have a look at its tutorial.

Targeted areas

Primary muscles- Upper and middle chest muscles.

How to do

  • Wrap the band around any stable objects close to the floor.
  • Lie down on the floor and head towards the object. Hold the band with your hands.
  • Keep your arms straight. Now stretch the band as more as you can and feel the stretch in your chest muscles.
  • Pause for a second and then return back to the initial position. One rep is completed.

Complete 2 sets of 12, 10 reps each.

Summary 

The pullover is one of the top chest exercises with bands at home. It directly hits your upper and middle chest muscles.

7. Flat Bench Press

Flat bench with the band is a great exercise to train your chest perfectly. It usually targets your middle, lower chest muscles, and builds muscular strength. If you are a beginner then also you can easily do this effective chest exercise. Let’s have a look at its tutorial.

Targeted areas

Primary muscles- Middle and lower chest muscles.

How to do

  • Lie down on the floor and wrap the band around your back. Hold the band in your hands with proper grip.
  • Now extend your arms straight upward and feel the tension in your chest.
  • Pause and then get back to the starting position. Repeat the reps.

Complete 3 sets of 12, 10, 8 reps each.

Summary

Flat bench is considered in an effective chest exercise with bands. It focuses on your middle and lower pecs.

8. Single Arm Chest Press

Single arm chest press becomes more effective when it is performed with a resistance band. It targets your middle and lower chest muscles. Training one by one is an effective way to train your chest. In this exercise, we will train our chest alternatively. So let’s get back to the arena to exercise. Here is a short tutorial for this exercise.

Targeted areas

Primary muscles- Middle and lower chest muscles.

How to do

  • Wrap the band around your back and hold it in your hands. Keep your hands at the chest level.
  • Step ahead your right leg and keep your back straight.
  • Now extend your one arm straight forward. Feel the burn in your chest.
  • Pause and return back to start. One rep is completed now switch your arms.

Complete 3 sets of 10, 8, 6 reps each. Train your hands alternatively.

Summary

Easy and effective band exercise to build a stronger chest. Focuses on your middle and lower pecs. Alternatively trains your chest.

9. Resistance Band Chest Fly

The chest flye with the band is an alternative of pec dec flye. It also targets your middle and upper chest muscles. If you want to transform your chest at home then this exercise will be an effective one. Also, it activates your chest muscles and helps in muscle building. So go ahead and do this awesome exercise. Here is a short tutorial of this workout.

Targeted areas

Primary muscles- Upper and middle chest muscles.

How to do

  • Stand straight and step forward your right leg. Wrap the band from your middle back and hold it in your hands.
  • Expand your hands backward as your starting point.
  • Now contract your hands slowly until your hands meet in front of your chest.
  • Pause and feel the tension in your chest. Get back to the initial position. Repeat the reps.

Complete 2 sets of 10, 8 reps each.

Summary

The band chest fly is an effective pectoral exercise. It focuses on your muscular strength and upper pecs.

10. Clapping Pushups with bands

Another pushup variation that is considered in effective pectoral exercises with resistance bands. It gathers all your strength over your chest and helps them grow. It is an intermediate exercise which means most of the beginners will not be able to do this exercise. Have a look at the tutorial of this exercise.

Targeted areas

Primary muscles- Middle chest muscles.

How to do

  • Lie down in a pushups position and wrap the band from your back to your hands.
  • Slowly lower down your body.
  • Now push your body upward to clap your both hands and then return back to the position.
  • Repeat the same.

Complete 5 to 10 reps.

Summary

Clapping pushups are effective chest exercises with bands and can be performed easily at home. It stimulates your middle chest muscles.

11. Incline Press Variation

Incline press variation is one of the best chest exercises with bands you can easily do at home. It stimulates your upper pectoral muscles and also increases your muscle power. This exercise constantly hit your chest muscles and help them grow. Have a look at its tutorial.

Targeted areas

Primary muscles- Upper chest muscles.

How to do

  • Step your right foot onto the band and hold the band over your back such that it reaches your chest level.
  • Keep your chest up and head straight.
  • Now press the band upward towards the sky and feel the burn in your chest muscles.
  • Slowly bring it back to the initial position. Repeat the reps.

Complete 2 sets of 10 to 12 reps each.

Summary

Best chest exercise which focuses on your chest muscles and also helps in building muscle power.

12. Chest Dips

Chest dip is a well-known chest exercise to get proper shape chest. It usually focuses on your lower pectorals. Aligning your upper body forward and doing dips helps you in stimulating your chest muscles. Go ahead and have a look at its tutorial.

Targeted areas

Primary muscles- Lower chest muscles.

Secondary muscles- Triceps and core muscles.

How to do

  • Hang on the parallel bars in a dips position. Attach resistance band with the base of the bar and with your body.
  • Slightly tilt your upper body forward and your head straight.
  • Now lower down your body and feel the hit on your chest muscles.
  • Return back to the starting position and repeat.

Complete 2 sets of reps till failure.

Summary

Chest dips are considered in the best pectoral exercises with resistance bands. Direct focus on your lower chest muscles. More bands will make the exercise difficult.

13. Single Arms Incline Press

Another incline press band exercise will help you build a bigger chest. Training your pectorals alternatively is a beneficial and effective way. This exercise will properly hit your upper chest muscles and will also increase your strength. Let’s do this exercise.

Targeted areas

Primary muscles- Upper chest muscles.

How to do
  • Tie the elastic band in a lower altitude of any bar. Grab the band with your right hand at your chest level.
  • Now the push the band upward towards the sky.
  • Pause at the top and then return back to the chest level. Switch the hand and repeat the same.

Complete 10 to 12 reps with each hand.

Summary

One of the effective chest exercises with bands you can easily do at home. It targets your upper pectoral muscles.

14. Reverse Grip Fly

Reverse grip flye is a light exercise to train your chest muscles. It usually focuses on your lower and middle chest muscles. Resisting your chest with a band is an effective way to grow them. Now without wasting any time let’s do this exercise.

Targeted areas

Primary muscles- Middle and lower chest muscles.

How to do

  • Stand straight with your feet shoulder-width apart.
  • Step onto the resistance band and hold it with your hands at your waist level. Keep your palms facing upward.
  • Now bring the band upward to the chest level and feel the stretch in your chest.
  • Pause and then return back to the starting position. Repeat.

Complete 3 sets of 10, 8, 6 reps each.

Summary

Reverse grip flye is one of the best pectoral exercises which becomes more effective with resistance bands. It usually targets your middle and lower pectoral muscles.

15. Resistance Band High Crossover

Training your chest with crossover is an effective way. It directly hits your upper and middle chest muscles simultaneously. Also, it helps in increasing pectorals strength. One of the best pectoral exercises with resistance bands for both beginners and professionals. Here is a short tutorial for this exercise.

Targeted areas

Primary muscles- Upper and middle chest muscles.

How to do

  • Stand straight with your right foot forward. Wrap the band around your back and hold it with your hands.
  • Fully stretch your hands backward with your palms facing downward. Slightly bend your upper body.
  • Now move your hands to the decline angle until they are about to meet.
  • Pause and stretch your chest muscles. Repeat.

Complete 3 sets of 12, 10, 8 reps each.

Summary 

Crossover is one of the top chest exercises with the band to do at home. It directly targets your chest muscles. Light exercise to perform.


Download the Best chest exercises with resistance bands pdf

Conclusion

In this article, we have completed the 15 top chest exercises with resistance bands. It includes all the effective chest exercises with bands you can easily do at home. There are a short tutorial and targeted areas of each exercise. If you want to build a bigger and heavy chest at home. You should follow these effective pectoral exercises only with resistance bands and it will definitely help you in reaching your goals. At last, there is a free pdf of this workout plan. All the best and stay strong. Go with us and grow with us. Buildingbeast.

Reference links
Bodybuilding.com


Also, read our article on Best Biceps Workout At Home Click Here.

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