Learn how to train chest with resistance bands.
Resistance bands are such a versatile fitness tool and they are effective. You can get a really good workout in without machines or free weights simply by adding a resistance band to your exercises.
Below, James Grage from Bodybuilding.com goes over a great chest workout that can be done anywhere, the only piece of equipment you’ll need is resistance bands and an anchor.
How to train chest with resistance bands
By adding a resistance band to your usual training exercises you will, as the name suggests, add resistance to what you’re doing, i.e., making the exercises harder.
Training chest with resistance bands will involve a variety of exercises. The following chest exercises with resistance bands will allow you to add resistance on every plane.
Chest exercises with resistance bands
- Banded incline press
- Banded single arm fly
- Banded push-ups
- Banded low fly
You can go up in resistance and make exercises harder by either changing bands, using a combination of bands, or by stepping further away from your anchor.
How to train chest with resistance bands
Watch the exercises being performed:
Resistance band chest workout
| Exercise | Reps | Notes |
|---|---|---|
| Incline press | 20 reps | Use a heavy band |
| 10 reps | Increase resistance | |
| Single arm fly | 15 reps | Use a light band |
| Banded push-ups | To failure | Use an heavy or extra heavy band |
| Banded low fly | 20 reps | Use a lighter band |
“Anyone who thinks resistance bands can’t create enough resistance or enough mechanical tension to build muscle just hasn’t tried it yet, they just don’t know,” concludes James Grage.
Image Sources
- Chest-exercises: Royce Dunne