Top Resistance Band Workout for Chest

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Resistance bands are a great set of tools to use if you want to train your muscles using constant tension. The bands, when used correctly, force maximum muscle fibre recruitment as its performing the reps. In doing so, the muscle is under increased TUT (time under tension) and hence is worked more.


This blog will talk more about resistance bands and how they should be used and go through some effective training routines to grow the chest!


What are Resistance Bands?

Resistance bands are similar to elastic bands in that they provide tension when something is pushed against them. Physiotherapists initially used them for the rehabilitation of their patients post-injury.


The past ten years have seen an incredible rise of resistance band use within gyms and those training at home, and they now have almost a cult following.


What are the benefits of resistance bands?

Here is where it gets interesting! The benefits of resistance bands make them a no-brainer for anyone that wants a quick and easy way to train their body in a short amount of time. Let’s dig deeper!

#1 Resistance Bands Provide Continous Tension

When you train with dumbells and barbells, you essentially are leaving it to gravity to provide the loading stimulus. With resistance bands, the tension is continuous and is provided by the band’s strength throughout the entire movement.

#2 Resistance Bands are Portable and Ideal for Travelling or Home Use

Sometimes we just allow work to get too busy, which can lead to ignoring your health and fitness. But with resistance bands, you can have a set at home or in the office and start performing your workout with them anytime.

#3 Resistance Bands are Low Cost

Let’s be honest, gym memberships are not cheap, and if you want to optimise your membership, you can be smart in purchasing off-peak access. In doing so, you can potentially save a small fortune and then train on odd days at home with a set of resistance bands. Win-Win!

#4 Resistance Bands are Highly Adaptable and Easy to Use

Resistance bands come in all shapes and sizes and are very easy to swap over. It is generally assumed that the darker the colour, the more tension the bands will provide, so increasing the tension is literally a case of swapping a band!

#5 Resistance Bands are an Excellent for Stretching and Cooling Down

Using bands at the beginning or end of your workout provides a good way of prepping or cooling down the muscles. Flushing the muscles with blood by performing holds is an excellent way in preparing the muscle for workouts or for recovery.

#6 Resistance Bands are Multi Functiontional

The bands can target specific muscles or provide resistance that can form part of an overall full-body workout. The options are endless and make them genuinely multi-functional.

Do Resistance Bands Build Muscle?

Yes, resistance bands do build muscle. There is a misconception that performing machine or band based work is somehow inferior to using weights.


This is absolutely not true. Why? The muscle contracts, or it doesn’t. All the muscle knows is “load” and “work”, and as long as the load is present, that makes it work – the muscle will fatigue, break down and recover.


It really is that simple.

Can Resistance Bands be Used with Weights?

Yes. Adding resistance bands to barbells and dumbells means that you add continuous tension to the overall load, and therefore the muscle works more.

How to Use Resistance Bands for Chest Workouts

Let’s now get to the meat of the work! You are here to understand what to do as part of your chest training routine, and now that you have some background information on Resistance Bands, let’s get you going!

Exercise #1 : Resistance Band Push Up

Pushups are a fantastic exercise that has packed on many a pound of muscle to physiques over the years. The beauty of this movement is that it can be done with and without weight and can be made harder just be some slight variation.


The movement works a large part of the upper body, including biceps, triceps, chest, shoulders, back and the core. 


1. Place the resistance band around your back and under your arms 


2. Place palms on the floor wider than shoulder-width apart


3. Lower yourself until your chest almost touches the floor and then press/push back up to starting position so arms are fully extended


4. Repeat


Perform these with the right level of resistance based on your strength levels and execute 5 sets of 10 reps

Exercise #2 : Resistance Band Floor Press

Think of the barbell or dumbell press, but with resistance bands! That is what the resistance band floor press is.


This movement will target the entire chest, front shoulders and lats (back). 

1. Place the resistance band around your back and under your arms 

2. Place the ends of the bands in your palms

3. Extend out the band as if pushing away from your body, then hold for 2 seconds and lower slowly.

4. Repeat

Perform these with the right level of resistance based on your strength levels and execute 5 sets of 10 reps

resistance band floor press

Exercise #3 : Resistance Band Chest Flyes

Similar form to the dumbell flyes off a bench, this movement can be performed lying down or standing.


Let’s discuss the movement to do whilst standing


1. Wrap the resistance band around your back and across the outside of your arms to your hands.


2. Allow your elbows to go back as far as you can to get a good stretch, then contract using your chest so that your hands meet at the centre in front of you and squeeze hard. Your elbows should be slightly bent at the elbow. Make sure you keep your shoulders down throughout the entire movement.


3. Repeat


Perform these with the right level of resistance based on your strength levels and execute 3 sets of 10 reps


That is it! Three exercises that will stress and fatigue your chest muscles whilst ensuring all your muscle fibres get worked out for strength and growth!


Remember, with training, more is not better. Train hard, train smart, put in the work and effort, and then go home and recover. It really is that simple! 


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