10 Best Resistance Band Chest Exercises For Mass and Strength

Are you looking for a way to build a strong and sculpted chest at home? If so, resistance band chest exercises are a great option for you.

Why band chest exercises are so crucial? Resistance bands are an affordable and versatile way to workout, and they are used to target all of the major muscle groups in your chest.

Resistance bands are lightweight, portable, and provide tension to work your chest through its full range of motion. With just a resistance band, you can perform push-ups, flyes, presses, and more to build upper body strength.

In this post, we’ll explain the benefits of resistance band chest workouts, proper chest exercise form, and provide a complete list of the best resistance band chest exercises to add to your routine.

Know More About Chest Muscles

The chest muscles consist of the pectoralis major and the pectoralis minor.

The pectoralis major itself comprises two heads, each of which may be worked differently depending on the angle of adduction:

• An upward angle of movement emphasizes the upper pec or clavicular head,
• While a lower angle emphasizes the lower pec, or sternal head, of the muscle.

The pectoralis minor is the triangle-shaped muscle located under the pectoralis major, a layer deeper, and draws the shoulder blades down and forward.

Use Our Free Calculator To Know Your Calories Requirement To Gain Muscle Mass

What Is Resistance Chest Workout

You can use a variety of gym equipment or your own bodyweight to build resistance. Barbells, dumbbells, resistance bands, and weight machines are all common resistance tools used for chest workouts.

Resistance band chest workout is a form of resistance training that uses bands to target the muscles of the chest (the pectoralis major and pectoralis minor). It puts these muscles under tension and makes them work harder than usual. This overloads the chest muscles, causing microtears and muscle damage. After that, the body will repair and grow the chest muscles.

How Resistance Band Work

Resistance bands provide unique tension during both concentric and eccentric phases. This means that you feel resistance both when you contract the muscle (concentric phase) and when you lengthen the muscle (eccentric phase).

• The concentric phase is the shortening of the muscle, such as when you lift a weight.
• The eccentric phase is the lengthening of the muscle, such as when you lower the weight.

Imagine if you stretch a rubber band. It resists and wants to go back to its original size. Well, resistance bands work similarly. When you stretch them, they provide a kind of push against you. The cool thing about that is that when you allow the bands to return slowly and in control, they’re trying to pull you back. This makes your muscles work even more.

To get the most out of your exercises with these bands, remember to be in charge and let them go back to their starting position. Doing so strengthens muscles when contracting and lengthening due to the continuous resistance.

Types Of Chest Band Exercises

There are several types of chest exercises that can be performed using a resistance band

Each exercise can be adjusted to meet your requirements and provides constant tension on the chest muscles throughout the entire range of motion.

• Band Chest Press: They are multijoint exercises, which primarily focus on the chest muscle but also train the deltoid and the tricep.
• Band Flyes: Target the chest muscles from a different angle than traditional flyes. This exercise can be performed with both arms simultaneously or one arm at a time to further isolate the chest muscles.
• Push Ups: The bands intensify the resistance as you push up and put more emphasis on your chest muscles.
• Pullovers: This smooth motion effectively engages your chest and back muscles.

How Resistance Band Train the Chest Muscle

Resistance bands are excellent tools for training the chest muscles because they provide constant tension throughout the entire range of motion.

1. Provide Constant Tension

In contrast to free weights, where tension is affected by gravity, resistance bands provide continuous tension as you stretch them. This means that the resistance increases the further you stretch the band. Make the exercise more challenging at the point of peak contraction.

The constant tension placed on the chest muscles promotes muscle activation and growth.

2. Stabilization

When using resistance bands, your body has to stabilize against the force of the band. This engages not only the primary chest muscles but also the stabilizing muscles in the shoulders, core, and even the back.

This holistic engagement helps improve overall muscle coordination, balance, and strength.

3. Better Range of Motion

Resistance bands allow for a greater range of motion compared to traditional weights. This extra range of motion can make muscles more flexible and work better, especially when they are stretched and contracted.

10 Best Band Chest Exercises At Home

Band chest workout provided the highest activation, and together they will allow you to do press and fly exercises that target each and every muscle fiber in your chest.

Here are the Best band chest exercises that help to build a bigger and wider Chests. These exercises will hit your pecs from all the angles.

1. Standing Band Chest Press

The banded chest press is a popular resistance band exercise that primarily targets the muscles of the chest. It is a multi-joint exercise, which means that it works multiple muscle groups at the same time such as shoulders and triceps.

The resistance offered by bands increases as the band is stretched. This provides greater resistance at the peak of the movement.

Try Other Variation of Standing Band Press

• Single-Arm Band Press
• Alternating Standing Band Press
• Wide-Stance Standing Band Press
• Kneeling Band Press

How To Do

1. Anchor band at chest height. The band should be at chest level.
2. Stand with your feet shoulder-width apart and hold the resistance band in each hand.
3. Maintain upright posture, engage core, keep elbows tucked
4. Breathe out and press both hands forward until arms straight
5. Pause, then slowly return to the starting position.
6. Repeat for 8-12 reps

Tips

• Use full range of motion on each rep
• Perform slow, controlled motions focusing on muscle squeeze.
• Always warm up your chest muscles and shoulders before performing the band chest press

2. Standing Incline Band Press

The Incline banded chest press also known as Low To High Chest Press is a variation of the standard chest press that works the upper chest muscles. This is done by adjusting the anchor point of the resistance band to a lower position and pressing up.

Compared to heavy weights, resistance bands are gentler on the joints. This makes the incline band press a suitable option for people with joint sensitivity.

How To Do

1. Stand upright and anchor the resistance band below chest level to a secure object. You can adjust the anchor point to change the angle.
2. Grab the resistance band handle with both hands.
3. Exhale and press both hands upward. Straighten your arms completely, but keep your elbow slightly bent.
4. Squeeze your chest muscles at the top of the movement. Hold for 1 second.
5. Inhale and slowly return to the starting position.
6. Repeat for 10-12 reps.

Tips

• Use a resistance band that is challenging but not too difficult.
• Keep your back straight and your core engaged throughout the exercise.
• Maintain an upright posture without arching your back.

Know More: 15 Best Upper Chest Exercises For Mass And Strength

3. Standing Decline Band Press

The standing decline press also known as High To Low Chest Press is a resistance band chest exercise that uses a downward pressing motion to emphasize the lower chest.

This is done by adjusting the anchor point of the resistance band to a high position and pressing down. It helps to build a more well-rounded chest by targeting the lower chest muscle groups.

How To Do

1. Stand upright and attach the resistance band to a secure object above chest level. You can adjust the anchor point to change the angle.
2. Grab the resistance band handle with both hands.
3. Exhale and press both hands upward. Straighten your arms completely, but keep your elbow slightly bent.
4. Squeeze your chest muscles at the top of the movement. Hold for 1 second.
5. Inhale and slowly return to the starting position.
6. Repeat for 10-12 reps.

Tips

• Use a resistance band that is challenging but not too difficult.
• Keep your back straight and your core engaged throughout the exercise.
• Maintain an upright posture without arching your back.

4. Band Fly

If you’re looking for straightforward band chest exercises to add to your routine, band flys are a great staple exercise to get you started.

The band fly is a great band exercise that helps isolate the chest muscles. It helps to develop and define the chest muscles specifically the Inner pectoral muscles.

How To Do

1. Attach the resistance band to a sturdy anchor at chest height.
2. Stand with your back to the anchor and hold a handle in each hand.
3. Start with your arms extended out to the sides at shoulder height.
4. Bring your arms forward in a hugging motion with a slight bend in your elbows.
5. Slowly return to the starting position.
6. Repeat for the desired number of repetitions.

Tip

• Squeeze your chest at the end of the movement.
• Don’t bounce or jerk the bands.

5. Low To High Band Fly

The standing low to high band fly is a variation of the chest fly to strengthen the pushing muscles of the body including the chest, tricep, and shoulders. It provides constant tension, helping build upper pecs.

Low to High band Fly exercise helps to develop and define upper and inner pectoral muscles.

How To Do

1. Attach the resistance band to a low anchor point, such as a doorknob
2. In a standing position, hold the resistance band in each hand with your arms extended out to the sides
3. Bend your elbows slightly, pull your hands toward each other in wide arcs in front of you, pausing when your hands touch.
4. Slowly lower back to the starting position.
5. Repeat for the desired number of repetitions.

Tip

• To keep your balance, stand in a staggered stance.
• Breathe out as you lift the handles up and together.
• Keep tension on the band at all times

6. High To Low Band Fly

The high to low band fly is a variation of the band chest fly, and it is a great exercise to target the lower portion of your chest. It primarily targets the chest and to a lesser degree also targets the shoulders and triceps.

In this movement, you’re pulling the resistance bands from a high position to a low position in a hugging motion.

How To Do

1. Attach the resistance band to a high anchor point.
2. Stand with your feet shoulder-width apart. Hold the band in each hand with your arms out to the sides.
3. Bend your elbows slightly, pull your hands (high to low) toward each other in wide arcs in front of you.
4. Slowly return to the starting position.
5. Complete 10-12 reps

Tip

• Maintain a straight back, relaxed shoulders, and engaged core.
• Inhale as you open your arms, and exhale as you bring them together.
• Start with a lighter band and gradually increase it.

Read More: Lower Chest Cable Exercises For Bigger & Stronger Chest

7. Push-Ups with Bands

Push-ups can be performed, regardless of where you are and, best of all, they are completely free—no expensive equipment or annual gym fees required.

The classic push-up has survived the test of time and is the single most efficient exercise to simultaneously strengthen the chest, arms, deltoid, lower back, abs and glutes.

The resistance bands add variable resistance, which makes the push-up movement more challenging. One study found that strength improvements were similar when doing 6 rep max bench press and 6 rep max elastic band pushups.

These different types of push ups most often involve altering hand and foot positions, which impacts muscle recruitment patterns.

A number of potential hand positions exist, the most common classifications include:

• Wide base (150% shoulder width) Know as Band Wide Grip Push Up
• Normal base (shoulder width), aka Band Standard Push Up
• Narrow base (50% shoulder width) aka Band Close Grip Push Up

How To Do

1. Place the resistance band across your upper back and hold on to the band’s ends, one in each hand.
2. Start in a high plank position with your hands slightly wider than shoulder-width apart.
3. Engage your core, squeeze your glutes, and maintain a neutral spine.
4. Bend your elbows and lower your body towards the ground. Keep your elbows close to your sides.
5. Pause for a moment at the bottom position.
6. Then push through your palms. As you push back up, the resistance from the bands adds intensity to the upward movement.
7. Repeat for the desired number of repetitions

Tips

• Keep your body in a straight line from your head to your heels throughout the exercise.
• Don’t let your hips sag or your back arch.
• Increase resistance by using thicker bands
• Inhale as you lower your body, and exhale as you push back up.

Know More: 25 Different Types Of Push Ups (Best Variations)

8. Band Pullovers

The lying band pullover is a great alternative to the barbell pullover or dumbbell pullover. It is the best band exercise to build a strong rib cage and build serratus anterior muscle to build a complete chest and back.

Band pullovers are an effective compound exercise that engages both the chest muscles and the lats (latissimus dorsi) which build upper body mass and strength.

How To Do

1. Anchor the resistance band securely at a low point. Lie down on a bench or on the floor.
2. Hold the band’s handles above your chest with your arms fully extended.
3. Keep a slight bend in your elbows and lower your arms backward in an arc-like motion.
4. Pause, and then slowly pull the handles back up to the starting position. Repeat for desired reps.

Tip

• Maximum stretching ensures the greatest expansion of the rib cage.
• Do the exercise slowly and do not use momentum.
• Focus on the contraction of the chest muscles during each exercise.
• Keep your back pressed into the floor.

9. Band Floor Press

The band floor press is a resistance band exercise that is a variation of the traditional floor press. In this particular movement, resistance bands are used to give tension and resistance while doing the movement while lying on the floor.

The band floor press is considered to be joint-friendly, as it reduces stress on the shoulders and lower back.

How To Do

1. Lie on floor, place band under midback and grasp handles.
2. Raise arms straight up with elbows bent 90 degrees
3. Engage chest muscles to press the band up until arms are extended
4. Slowly return to the start position with control
5. Repeat for 10-15 reps.

Tips

• Keep feet flat and core braced
• Avoid arching lower back
• Use full range of motion on each rep

10. Resistance Band Punches

Resistance band punches are a dynamic exercise that combines resistance bands with punching movements. This exercise targets the shoulders, chest, and arms, primarily in the upper body.

It’s a good way to build upper body strength and endurance while adding cardio elements.

How To Do

1. Attach the resistance band to a sturdy anchor at chest height.
2. Place your feet shoulder-width apart and slightly bend your knees.
3. Begin with your arms bent at a 90-degree angle, hands close to your chest.
4. Extend one arm forward in a punching motion. As you punch, the resistance band provides tension that opposes your movement.
5. Continue alternating your arms in a punching motion, maintaining a controlled and rhythmic pace.
6. Go for time or number of punches

Tips

• Don’t swing your punches. Instead, focus on using your punching muscles to generate power.
• Breathe rhythmically as you punch—inhale when pulling back and exhale when punching forward.
• Maintain proper posture with your shoulders relaxed and your back straight.

Training Plan As Per Your Goal

1. For muscle endurance: Aim for 3-4 sets of 12-15 reps, with a moderate amount of resistance.
2. For muscle strength: Aim for 3-5 sets of 6-10 reps, with a heavier amount of resistance.
3. For muscle hypertrophy (increased muscle size): Aim for 3-4 sets of 8-12 reps, with a moderate to heavy amount of resistance.

It is always best to start with a lower number of reps and sets, and then gradually increase as your strength improves.

Furthermore, it is important to allow for adequate rest between sets, typically 60-90 seconds.

Incorporating a mix of bodyweight exercises, cardio, and weight training can help to achieve a balanced and well-rounded workout routine.

Band Workout Plans For Beginner & Intermediate

This workout contains multiple band exercises that are designed to target all the muscles in your chest and increase overall muscle mass.

This workout plan is a starting point that can be adjusted based on individual fitness levels and goals.

It will be important to perform each set to muscular fatigue. In other words, the last few repetitions should be difficult to perform, but you should be able to keep ideal form, posture, and technique throughout the entire set.

Band Chest Workout Routine For Beginner

Exercise	Sets	Reps	Rest
Standing Band Chest Press	3-4	8-10	60-90 seconds
Band Incline Bench Press	3-4	8	60-90 seconds
Band Fly	4	8-10	60-90 seconds

Band Workout Routine For Intermediate

Exercise	Sets	Reps	Rest
Single Arm Band Press	4	8-10	45-60 seconds
Low To High Band Fly	3-4	10-12	45-60 seconds
Band Pullover	4	8-10	45-60 seconds
Band Push Ups	3	10-12	45-60 seconds

Benefits Of Doing Chest Workout With Resistance Band

There are many benefits to doing chest workouts with resistance bands. Here are a few of them:

• Portability: Resistance bands are lightweight and portable, so you can take them with you wherever you go. This makes them a great option for people who want to work out at home or on the go.
• Versatility: Resistance bands can be used to target a variety of muscle groups, including the chest, back, shoulders, and arms. This makes them a versatile option for people who want to get a full-body workout.
• Ease of use: Resistance bands are easy to use, even for beginners. They can be used to perform a variety of exercises, and they can be adjusted to provide different levels of resistance.
• Low-impact and Joint-Friendly: Resistance bands are a low-impact option, which means they put less stress on your joints than weights. This makes them a good choice for people with joint pain or injuries.
• Affordability: Resistance bands are relatively inexpensive, which makes them a budget-friendly option for people who want to get in shape.
• When you do exercises that involve more muscles, like the core and stabilizers. It makes your body stronger and more balanced.
• Constant Tension: They provide continuous tension on your chest muscles throughout the entire range of motion. And increase muscle engagement and muscle growth.
• Time-Efficient: Band workouts are quick and effective, and they work the upper body faster than some traditional methods.

FAQs

Can resistance bands build chest?

Yes, resistance bands are an effective tool for building chest muscle when used properly. Progressive overload through challenging resistance, controlled motions, and focused technique is the key to stimulating muscle growth.

Bands allow training the chest through a full range of motion while adjusting resistance as needed. If you use resistance bands as your main resistance, you can make the pectoral muscles bigger over time.

Are resistance bands better than weights?

Resistance bands and weights both have unique benefits. Bands provide constant tension through the full range of motion and are extremely portable. Weights allow for easier progressive overload and muscle loading in certain movements.

For building chest, bands enable effective hypertrophy training, though weights may be better for maximal strength gains.

Ultimately, a training program combining both resistance bands and weights provides complementing benefits for optimal muscle growth and strength development.

Resistance Band Lower Chest Exercises

Here is the list of the best lower chest band exercises which help to train the lower chest to build a well-developed chest.

• High to Low Band Fly
• Standing Decline Band Press
• Decline Press With Band
• Decline Band Fly
• Band Assisted Chest Dip
• Incline Band Push-Ups
• Cable Pullovers

How Do You Build Your Upper Chest with Bands?

Here is a list of the best upper chest band exercises that help to build a well-developed chest.

• Standing Incline Band Press
• Low To High Band Fly
• Lying Incline Band Press
• Decline Band Push-Up
• Incline Band Pullovers
• Incline Band Fly
• Incline squeeze press With Band

Inner Chest Workout With Band

Here is a list of the best inner chest band exercises for building a well-developed chest.

• Band Squeeze press
• Band hug
• Middle Band fly
• Single-arm crossover
• Band Forward punch
• Band chest press
• Band Close Grip push-up

Conclusion

Resistance band exercises are a great way to build a strong and well-defined chest. They are a versatile and affordable option that can be done at home or at the gym. There are many different exercises that you can do with resistance bands, so you can find ones that work for you and that you enjoy doing.

When doing resistance band exercises, it is important to use a resistance band that is challenging but not too difficult. You should be able to do 8-12 repetitions of each exercise with good form.

References

• Lopes JSS, et al. (2019). Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6383082/
• Aboodarda SJ, Hamid MSA, Muhamed AMC, Ibrahim F, Thompson M. Resultant muscle torque and electromyographic activity during high intensity elastic resistance and free weight exercises. Eur J Sport Sci 13: 155–163, 2013.
• Calatayud, J., Borreani, S., Colado, J. C., Martin, F., Tella, V., & Andersen, L. L. (2015). Bench press and push-up at comparable levels of muscle activity results in similar strength gains. Journal of Strength and Conditioning Research, 29(1), 246-253. doi:10.1519/JSC.0000000000000589

Best Resistance Band Chest Workout That You Should Do