6 Resistance Band Chest Exercises Everyone Can Do

Can’t push a shopping cart full of groceries? Then you should consider exercising your chest muscles. In fact, you don’t always need barbells, dumbbells, or weight lifting equipment for effective chest exercises. Resistance band chest exercises can also effectively exercise your chest muscles. And the main advantage is that resistance bands are much easier to carry and store, and can be used anywhere.

Benefits of Resistance Band Chest Exercises

• There are various elastic bands with light, medium, and heavy resistance that can easily satisfy people of different fitness levels.
• Resistance bands are versatile and can be used in various configurations to create exercises targeting different muscle groups.
• The spine and joints will not be excessively stressed when using resistance bands.

Resistance bands may not seem like a challenge, but if you know the correct movement, resistance bands can help you get a killer chest workout. Continue to read, and you will find 6 great resistance band chest exercises to strengthen your chest muscles.

6 Effective Resistance Band Chest Exercises

1. Resistance Band Chest Press

Resistance band chest press targets your middle chest muscles.

How to:

1. Stand with feet hip-width apart.
2. Wrap the resistance band around your back and bring the two ends under armpits out in front of the body.
3. Grip the band in your fists at either end.
4. Step your one leg forward for effective results.
5. Exhale and extend elbows, pushing hands away from the chest until arms are fully extended.
6. Pause for a while and then return to the initial position. That's one rep.

Complete 3 sets of 12, 10, 8 reps.

2. Resistance Band Chest Fly

Chest fly targets your middle and upper chest muscles.

How to:

1. Stand straight and step forward your right leg.
2. Wrap the band from your middle back and hold it in your hands.
3. Grab each handle and hold your arms straight out to your sides, forming a T.
4. Contract your hands slowly until your hands meet in front of your chest.
5. Pause and feel the tension in your chest.
6. Get back to the initial position. That’s one rep.

Complete 2 sets of 10, 8 reps.

3. Resistance Band Incline Chest Press

Incline chest press targets your upper chest muscles.

How to:

1. Wrap the resistance band from your middle back and grab the ends.
2. Lean forward at about a 45-degree angle.
3. Bring your hands to shoulder level with your forearms parallel to the floor.
4. Press the bands forward and upward at the same time until your arms are fully extended.
5. Feel the stretch on your chest and return your hands to the starting position. That’s one rep.

Complete 3 sets of 12, 10, 8 reps.

4. Resistance Band Decline Chest Press

Decline chest press targets your lower chest muscles.

How to:

1. Wrap the resistance band around your back and grab the handles.
2. Keep your hands on the side of your chest.
3. Step your one leg forward to make exercise more effective.
4. Now fully extend your hands in a downward position so that your hands are at the hip to navel level.
5. Pause for a while and then return. That’sa rep.

Complete 3 sets of 12, 10, 8 reps.

5. Resistance Band Single Arm Chest Press

Single arm chest press targets your middle and lower chest muscles.

How to:

1. Wrap the band around your back and hold the endsin your hands.
2. Keep your hands at the chest level.
3. Step ahead of your right leg and keep your back straight.
4. Extend your one arm straight forward.
5. Pause and return to start.
6. Now extend anotherarm straight forward.
7. Pause and return to the start.That’s a rep.

Complete 3 sets of 10, 8, 6 reps.

6. Resistance Band Flat Bench Press

Flat bench press targets your middle and lower chest muscles.

How to: 

1. Lie down on the flooror mat with each end comes out under your armpits.
2. Hold the band in your hands tightly.
3. Lay your feet flat and bend your knees.
4. Extend your arms straight upward and feel the tension in your chest.
5. Pause and lower them again until your elbows touch the floor. That’s a rep.

Complete 3 sets of 12, 10, 8 reps.

Final Thought

In this article, we have completed 6 resistance band chest exercises that can be easily performed at home or outdoors. Remember to stay steady, train every few days, and don’t give up! Rome was not built in a day, and your chest muscles will not be formed in a day.

Finally, it is recommended to buy a high-quality resistance band to prevent it from breaking and hurting you.