The ten Greatest Resistance Band Chest Workout routines + Pattern Exercise

TRX Coaching

Transportable, reasonably priced, dynamic, multiplanar, and purposeful: 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 are a sort of resistance equipment that regained recognition as a power coaching instrument within the Nineties.  Resistance bands are available all varieties, sizes and styles: 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 usually 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 might be simply as efficient at selling power positive factors 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 reduce body fat (2).  Above and past free weights, resistance bands present variable resistance, that means the additional the band is stretched, the upper the load on the muscle teams being labored.  This variable resistance is essential to mimicking the power curve of the muscle, offering greater resistance on the muscle’s strongest level of the train.  Elastic resistance can be supreme for growing velocity and energy (3, 4) in actions.  A decrease pressure at the start of a motion permits for extra velocity thus higher 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 ought to be a staple in your train routines.

The Greatest Resistance Band Chest Workout routines

10. Straight-Arm Pulldown

A strong back 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 tissues and helps with scapular stability.

Setup:

1. Connect one finish of the resistance band to a steady anchor level above your head.
2. Be sure that 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 palms, utilizing a pronated (palms going through down) grip.
5. Your palms ought to be shoulder-width aside or barely wider.
   

Physique Place:

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

Motion:

1. Maintain your arms straight all through the motion.
2. Provoke the train by pulling the band down in direction of your thighs whereas protecting your arms prolonged.
3. Concentrate on 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 tissues absolutely.
   

Managed Return:

1. Slowly return your arms to the beginning place whereas sustaining stress 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 standard push-up is a wonderful method to not solely add load to the motion however to additionally match your pure power curves by means of the variable resistance of the band.  These push-ups might be achieved at a gradual velocity to give attention to power, or at a quicker velocity for growing explosive velocity and energy. 

Setup:

1. Anchor one finish of the resistance band to a safe level at chest top. Be certain that the anchor is steady and will not transfer through the train.
   

Physique Place:

1. Place your palms on the ground barely wider than shoulder-width aside.
2. Loop the opposite finish of the resistance band round your higher again, slightly below your shoulder blades.
3. Get into a robust, 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 palms. Be sure that the band is comfortable however not overly tight.
   

Motion:

1. Decrease your physique towards the bottom by bending your elbows. Maintain 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 means of your palms to increase your arms and return to the beginning place.
2. Maintain your core engaged all through the motion.

8. Resistance Band Bench Press

The resistance band bench press is a wonderful method 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 sure that the anchor is safe.
2. You probably have a band with handles, maintain one deal with in every hand. You probably have 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 sure that your head, shoulders, and hips are involved 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 palms at chest stage, together with your elbows bent at a 90-degree angle.
   

Motion:

1. Press each palms upward, extending your arms absolutely.
2. Squeeze your chest muscle tissues on the high of the motion.
3. Be certain that your wrists are in a impartial place, and your elbows are usually not locked out.
   

Return:

1. Slowly decrease your palms again all the way down to chest stage, sustaining management over the resistance band.
2. Enable your elbows to bend naturally through the reducing section.

7. Seated Resistance Band Row

Though this can be a pulling train, it’s supreme 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 preserve good posture.

Physique Place

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

Motion:

1. Provoke the rowing motion by pulling your elbows again and squeezing your shoulder blades collectively.
2. Maintain your wrists straight, and give attention to utilizing your again muscle tissues 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. Maintain stress within the band all through your entire vary of movement.

6. Resistance Band Incline Press

No anchor level? No downside.  This straightforward urgent train not solely promotes chest power, however can 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 palms 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 traditional 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 might be a door anchor, a sturdy pole, or any fastened level at chest top. Be sure that 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 stress within the band.

Motion:

1. Maintain 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 perimeters of your physique, however not previous the road of your shoulders.
3. Concentrate on squeezing your chest muscle tissues as you convey your palms 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 exercise that targets the chest and anterior shoulders.  

Setup:

1. Place your toes large on high of an extended 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 ought to be tall and proud, with an engaged core and shoulders down and again.

Motion:

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

Return:

1. Whereas sustaining fixed stress 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 checklist of chest-focused actions.  Resistance band pull-ups are an ideal stepping stone to an unassisted pull-up.  And for individuals who can already full a regular pull-up, including a band may also help enhance the quantity of pull-ups accomplished in a working set.  

Setup:

1. Join an extended 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. Arms ought to be in an overhand grip and barely wider than shoulder width on the pull-up bar.

Motion:

1. With a straight and tight physique, interact 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 stress 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, interact 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 dropping stress on the band
2. Guarantee the remainder of the physique stays stationary, robust, and steady all through the motion. 

1. Resistance Band Pullover

This train not solely feels good with an excellent stretch and vary of movement, it additionally targets a number of muscle teams: pecs, lats, triceps, and the core.  The fixed stress on the band permits for a higher 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 palms straight over your chest, palms going through ahead, and elbows barely bent.

Motion:

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

Return:

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

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Pattern Resistance Band Chest Exercise

This chest exercise begins with a warm-up to make sure the shoulders are prepared for the entire pushing actions.  After the warm-up, choose a resistance band for every train that permits the ultimate rep of every set to be close to unimaginable.  This ought to be achieved with out compromising kind.  A number of again workout routines are woven into the exercise to assist in shoulder stability and to permit the chest to get well.

Heat-Up:

Train Units/Reps Relaxation between units Notes

Exercise:

Train Units/Reps Relaxation between units Notes