Resistance Bands Chest Workout – Best RB Exercises For The Chest

11

JULY, 2021

Typically, we don’t think resistance bands when we think about chest workouts. But resistance bands are incredibly versatile, and they can help build a bigger chest through a variety of exercises.

Think of resistance bands like a portable cable machine. Everything you can do on a cable machine you can do by tethering a resistance band of the right thickness to the right anchor point.

Also check out our Full Body Resistance Band Workout and our Bodyweight Chest Workout

resistance band set sqr
pull up bands no promo (1)

Resistance Band Exercises For The Chest

Attach a resistance band to an anchor behind you. Press the band straight in front, being careful to stop at an extended arm while simultaneously not protracting the scapula. Press one side at a time, while lunging with one foot in front. Make sure to change legs when you change arms.

1. Resistance Band Presses

Attach a resistance band to an anchor behind you. Press the band straight in front, being careful to stop at an extended arm while simultaneously not protracting the scapula. Press one side at a time, while lunging with one foot in front. Make sure to change legs when you change arms. This is a technique used to great effect by LiveWise Health in their physiotherapy practice. 

2. Resistance Band Bench Press

Bench press is a common exercise done with weights, but it can also be completed using resistance bands. You will need a bench and 2 anchors on either side. These can either be heavy objects or bars. Secure the band and press it over the chest while lying on the bench.

3. Resistance Band Chest Flies

To complete resistance band chest flies you will need 2 resistance bands of the same thickness. Attach them behind you at positions to your left and right at chest height. Lunge forward with one leg, and with straight arms, press the hands together at chest height. Once half a set is completed, change legs.

4. Resistance Band Cross Overs

In resistance band crossovers the bands are again attached behind you at chest height. Instead of maintaining straight arms however, both bands are pushed forward and cross over at the full extension of the exercise while lunging. Once half a set is completed, change legs and hand positions.  

5. Resistance Band Front Raise

For front raise the set up is similar to that in the resistance band chest fly exercise, except the bands are attached to much lower anchor point close to the ground. Start in a lunge position with the hands by the hips. Press both bands up to chest height while maintaining straight arms.

Resistance Band Chest Workout

1. Resistance Band Pushes X 12-16 Per Side

2. Resistance Band Bench Press X 8-12

3. Resistance Band Chest Flies X 12-16

4. Resistance Band Cross Overs X 12-16

5. Resistance Band Front Raises X 8-12
bands with handles no p
bands with handles no promo

Written by Vic

Melbourne-based Personal Trainer, Calisthenics Athlete and the Founder of Street Workout St Kilda. Super passionate about bodyweight training and the art of movement.
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