How to Train Chest with Resistance Bands (Workout Included)

Resistance bands are incredibly versatile – learn how to make the most of yours to train your pecs.

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 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.

james newbury knows how to build muscle mass on a vegan diet The ONLY Exercises You Need to Look JackedSource: Courtesy of CrossFit Inc.

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

Incline press20 repsUse a heavy band
 10 repsIncrease resistance
Single arm fly15 repsUse a light band
Banded push-upsTo failureUse an heavy or extra heavy band
Banded low fly20 repsUse 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.

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