5 Best Resistance Band Chest Exercises

Here are the best resistance band chest exercises for full development of chest muscle at home. Learn what are the benefits of working with resistance band.

Standing cable incline press with resistance band

A beautiful and athletic, tight body without exhausting training is achievable. Our complex of exercises with resistance band will help to make sure of this. We will also talk about all the benefits of doing it.

Here we will show a wonderful set of exercises that will help bring your body closer to the ideal body you dream. The key element of the training is an different resistance band loops and power.

Benefits of resistance band training

The main advantages of an resistance band ease of use, ease of load regulation and many combinations of various exercises. It is successfully used to strengthen the main muscle groups and joints, is effective for stretching exercises, suitable for paired workouts. Elastic band helps to work the muscles of the buttocks, abdomen, thighs, arms, back and chest, increase strength, develop flexibility and improve balance. A large number of loops provide different levels of resistance, greater or lesser load. Hinges-pens make the classes more comfortable and productive, because the loops are easier to fix on the leg or to hold hands than the ordinary latex tape, and the range of possibilities with such an band is only increasing.

Exercises with an band allow you to use the body weight as the main load and increase the complexity due to the resistance of the elastic band. In this case, the joints and ligaments are trained, but not overloaded and the risk of injuring them is minimal. During exercise, the main muscles and muscles stabilize, which helps to improve coordination and posture, to become slimmer, which is important for all who lead a sedentary lifestyle.

The remarkable quality of the hinged escalators, load regulation, allows not only to facilitate the performance of different exercises, but also to complicate the load, which is important for athletes and weightlifters. Elastic bands with hinges can also be used as an additional work instead of dumbbells.

The constant tension and resistance created by the band help to increase the strength and endurance significantly, and with intensive training stimulate the growth of muscle mass. Since the frequency of neuromuscular impulses increases several times during exercise, the muscle innervation improves, which is important for the effectiveness of training. In addition, intensive sessions with a large number of repetitions train the cardiovascular system and the capillary of muscles, which affects the growth of muscles.

Best resistance band chest exercise

Here is the best exercise for chest to work on every muscle of chest and get a fully develop chest muscle with only resistance band.

One arm crossover

One arm crossover with resistance band

Muscles involved: The middle and the inside of the large pectoral muscle. Anterior bundle of deltoid muscle.

Starting position: Fix the resistance band with the latch to the wall (door) in the position at the chest level and fasten both ends of the elastic tube or several tubes to one handle.

With one hand, take the handle of the expander and move away from the wall for a distance of light tension of the elastic tubes. Turn 30 degrees to the opposite side of the wall to increase the amplitude and tension of the chest muscles in the initial phase of movement. Slightly bend the arm at the elbow and fix the elbow joint in this position until the end of the exercise.

Exercise: On exhalation, bring your hand to the center of the chest and take a short pause, feeling the contraction of the muscles of the chest.

On the inhalation, smoothly return to the starting position, feeling how the pectoral muscles are stretched.

Keep the same angle in the elbows throughout the entire approach. Bending and straightening the elbows, you put the biceps into work, thereby relieving the load from the pectoral muscles.

To maximize the muscles of the chest, do not relax them in the negative phase (when you raise your hands and return to the starting point of the exercise).

To work out the upper part of the large pectoral muscle, fasten the expander in the lower position.

For a distinct division of the muscles of the chest along the center of the trunk and the allocation of the muscular relief of the breast, especially its lower part, perform the exercise with the attachment of the expander in the upper position. This exercise option is performed with the torso bending forward by 15-30 degree.

Resistance band crossover

Resistance band crossover muscle

Muscles involved: The middle and the inside of the large pectoral muscle. Anterior bundle of deltoid muscle.

Starting position: Fix the resistance band with the latch to the wall in the position at the chest level and fasten the ends of the elastic band to the two handles.

Stand with your back to the wall and grip the handle of the expander with your hands. Take your hands to the sides and move away from the wall at a distance of easy tension of the elastic tubes, feeling at the same time how the pectoral muscles are stretched. Barely noticeably bend your hands in your elbows. Try to keep the same angle in the elbow joints throughout the exercise. To make the body more stable, take a small step forward with one foot.

Exercise: On exhalation, bring your hands to the center of the chest and take a short pause, feeling the contraction of the muscles of the chest.

On the inhalation, smoothly return to the starting position, feeling how the pectoral muscles are stretched

Use a workload that will allow you to flex your arms in the elbows. If you bend your hands hard enough, then the exercise becomes like a bench press.

One arm cable chest press

One arm cable chest press with resistance band

Muscles involved: The middle and the inside of the large pectoral muscle. Anterior bundle of deltoid muscle.

Starting position: Fix the resistance band with the latch to the wall (door) in the position at the chest level and fasten both ends of the elastic tube or several tubes to one handle.

Stand with your back to the wall and grasp the handle of the expander with one hand. Slightly bend the arm in the elbow joint and move away from the wall for a distance of light stretching of the elastic tubes. To make the body more stable, take a step forward with one foot.

Exercise: On exhalation smoothly squeeze the hand forward until complete straightening. On inhalation, smoothly return to the starting position

Use a workload that will allow you to perform the exercise only by moving the hand, not including the entire body.

Standing cable incline press

Resistance band crossover

Muscles involved: The middle and the inside of the large pectoral muscle. Anterior bundle of deltoid muscle.

Starting position: Fix the band with the latch to the wall in the lower position and fasten the ends of the elastic tube or several tubes to the two handles.

Stand with your back to the wall and grip the upper handle with the hands of the band handle. Bend your arms in the elbows and lift them to the level of the chest. Take your hands back and move away from the wall for a distance of easy pulling of the elastic tubes, feeling at the same time how the pectoral muscles are stretched. To make the body more stable, take a small step forward with one foot.

Exercise: As you exhale slowly, squeeze your arms forward and upward until they are fully straightened. On inhalation, smoothly return to the starting position

You can also straight chest press and decline chest press with resistance band while changing the angle of hand and position of band.

The main advantage that gives us an resistance band for fitness is to increase the efficiency of muscle training due to the additional load of the material’s resistance.

As a consequence, muscles are strengthened, and more energy is being spent to ensure their working capacity.

As a result, much more efficient burning of calories due to adipose tissue occurs. The body acquires a slender shape, even if the numbers on the scales do not decrease as quickly as one would like. This is because the weight of muscle fibers is twice the weight of fat stores.

Simplicity and convenience of using resistance band in home workouts, its high efficiency make this sports equipment optimal. A piece of latex in any place instantly turns into the perfect equipment for full body workout.

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