Summary

Resistance bands are a great way to build lean muscle without using weights. These bands adapt to your movements and help you build a strong upper body and muscle mass. With resistance band chest exercises such as banded chest presses, pushups, crossovers, and chest flyes help you chisel and grow your chest muscles, boosting your overall strength.

Chest workouts with resistance bands make sure your body adapts to change and resistance. The more your body pushes against the resistance, the stronger and bigger your muscles grow. At the end of the day, it doesn’t matter how the resistance is created as long as there is one.

You can use weights, your body weight, or gravity for that matter, but the most effective way of growing your upper body is by doing chest workouts with resistance bands.

Here are some exercises that will surely give you exactly the body that you want.

4 Chest Workouts With Resistance Bands

Chest Workouts With Resistance Bands

The resistance band provides elasticity leading to variable linear resistance. In simple words, when you use resistance bands, the more you stretch, the more resistance. In turn, the stretch matches your muscle curves and targets key areas by building your tolerance to the resistance.

A study suggests using resistance bands for workouts improves performance and strength compared to just using weights.

That’s why these 4 chest workouts with resistance bands are great for growing muscle mass in the upper body.

1. Banded Chest Press

Chest workouts with resistance bands

This is one of the most common and effective workouts for upper chest with resistance bands. You don’t need any heavy weights, just a floor, and a good quality resistance band. Chest press isolates your triceps and chest without putting a strain on your shoulders.

Step By Step

Sit down on the floor with your knees bent or firmly on the ground.
Grab onto one end of the resistance band with one hand and another end with the other.
Place the band across the back under your shoulders.
Lay down flat on your back.
Make sure your palms are facing the ceiling and then extend your arms straight.
Return to the starting position slowly and repeat 10 to 12 times.

Try these 8 lower chest exercises to build bigger pecs.

2. Resistance Band Push Up

Chest Workouts With Resistance Bands

If you want to add a bit of a variation to your workout routine, then you’ve come to the right place because banded push-up is one of the best chest workouts with resistance bands. It improves your upper-body strength while toning your triceps.

Step By Step

Take a push-up stance.
Place the resistance band over your back, just under your shoulders.
Come into a plank position and engage your core.
Slowly come down and then push back up.
You should feel the resistance and tension of the band as you come up.
Repeat 10 to 12 times.

Don't have bands? Try the bodyweight diamond push-ups.

3. Resistance Band Crossover

Chest Workouts With Resistance Bands

You can do this resistance band chest workout by kneeling or standing, either way, it is going to effectively grow muscle mass. If you want to feel that extra burn, then we recommend you kneel while doing this exercise.

Step By Step

Wrap the resistance band around a fixed post in your house or at the gym.
Grab onto the ends of the band with your hands and stand facing away from the post.
Keep moving forward until you feel the resistance of the band.
Keeping your arms parallel to the floor and your elbows bent, lift your arms up so they are perpendicular to your torso.
This is going to be your starting position.
Bring your arms across your chest in the opposite direction and as you bring them to the front, exhale.
Hold this position for a second and then slowly go back to the starting position.
Repeat 8 to 10 times.

Want to do a different variation? Try the cable crossovers.

4. Resistance Band Chest Fly

Chest Workouts With Resistance Bands

Resistance Band Chest Fly is one of the most effective and explosive chest workouts with resistance bands. It strengthens your muscles more than when you use dumbbells. With proper technique and good quality resistance band, you will grow your chest muscles in no time.

Step By Step

Stand tall and place the band around a post at your hip or chest level.
Grab onto the ends of the band with each hand and face away from it.
Keep stepping away from the post until you feel tension on the band.
Position one foot in front of the other for stability.
Extend your arms just below shoulder level, keeping your elbows bent.
Bring your arms in front of the chest across your body.
Hold the position for a second or two and then go back to the starting position.
Repeat 10 to 12 times.

Explore what's better - dumbbell vs. barbell bench press.

Common Mistakes Of Using Resistance Bands

Chest workouts with resistance bands

One of the most important aspects of chest workouts with resistance bands is that they challenge your body to work harder and add a variety of range of motion.

Here are some common mistakes people make while using resistance bands.

Too Heavy

Using a resistance band that’s too heavy can cause injury and make it impossible for you to work out with good form. April Whitney, NASM-certified personal trainer says, "Your body will overcompensate by using other muscle groups that aren't meant to be used for the exercise."

Try to use a resistance band that’s a bit thinner so you don’t put too much strain on your body.

Learn some of the best tips to hit those upper chest muscles.

Too Light

A resistance band that is too light is the other extreme of a band that is too heavy. It has its own set of caveats. Morit Summers, Founder of Form Fitness says, "The biggest downside is that you aren't actually adding any resistance to your workout."

When you use a light band, you are not exactly challenging your body, which beats the purpose of resistance training altogether. Your muscles need to be strained for them to grow and become stronger.

When using a resistance band, if you are not feeling the burn or some form of strain, you are not using the right resistance band. In that case, try to adjust your posture or positioning of your foot to add a bit of tension. If not, then you can always use a thicker band.

Want a complete routine? Try these 5 chest exercises.

Improper Placement

While using weight machines at the gym, it is still easy for you to gauge how much weight you can handle and the form is more or less okay. However, with a resistance band, you are in control of the form entirely, so if it's slightly off you may risk injuring yourself during the workout. It is easy to place the band in the wrong spot which can throw you completely off balance.

Avoid 5 chest training mistakes to get the most out of your workouts.

Key Takeaway

Chest workouts with resistance bands not only make your chest muscles stronger but also add to your functional strength. Exercises with a resistance band require you to engage your core much more than weights or machines because you are either standing or on your knees forcing you to stabilize your body. It also prevents you from losing momentum or skipping reps, we all cheat from time to time, no biggie.

Lastly, one of the biggest advantages of doing chest workouts with resistance bands is that it is great for beginners. It is easy for people who are just starting out their fitness journey and want to get used to working out.

If you want to find out about how to start getting into fitness, give this blog a read.

FAQs

Can resistance bands build chest?

Absolutely! Resistance bands are quite effective in building chest muscles. According to a study, training with resistance bands has the same impact on your body as traditional resistance training with weights does. These bands provide variable resistance as you move through an exercise, which boosts muscle engagement and growth. Since resistance bands keep your muscles under constant tension, they work your chest muscles effectively.

How to reduce chest fat with a resistance band?

It’s important to note that spot reduction, i.e., losing fat from a particular part of your body, is not possible. To lose chest fat with resistance bands, you’ll need to lose overall body fat with a combination of cardiovascular exercise and maintaining a caloric deficit diet. In fact, a study published in the Journal of Sports Science & Medicine revealed that resistance training, whether with weights or bands, immensely cuts down your body fat percentage.

To train your chest and tone it, make sure to build your muscles with exercises such as:

Compound movements like chest presses and band pushups
High-intensity interval training (HIIT) workouts with bands
Staying consistently in a calorie deficit, taking a protein-rich diet, and working out regularly

Which resistance band is best for chest?

The best resistance band for your chest exercises is the one that aligns with your goals and fitness level. For chest workouts, the best option is a resistance band with handles, ideally in the medium to heavy range.

If you’re not accustomed to resistance band chest exercises, here’s the best way to progress:

Start with light to medium resistance
Progress to medium to heavy resistance
At an advanced level, incorporate heavy to extra heavy resistance

How to stretch chest with bands?

Stretching your chest muscles is important for improving flexibility and reducing muscle tension, helping you perform chest exercises effectively. Here are some of the best chest stretches with resistance bands:

Band chest opener: Keep the resistance band behind your neck, pull your arms against each other, and let your chest stretch. Hold for 30 seconds and repeat 3 times.
Doorway band stretch: Attach the band at shoulder height to a pillar or doorway. Step forward with one foot and extend your arm, moving your body away from the anchored arm. Hold for 30 seconds on each side.
Lying band chest stretch: Lie on your back, holding the band above your head. With elbows bent, bring your arms down to your sides. Hold for 30 seconds, then repeat.

Be sure to warm up your muscles before stretching and avoid pushing to the point of pain.

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