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The ten Finest Resistance Band Chest Workout routines + Pattern Exercise

A.B June 22, 2024 0


TRX Coaching

Moveable, reasonably priced, dynamic, multiplanar, and purposeful: resistance bands have all of it.  We’ve put collectively a killer and efficient resistance band chest exercise for all ranges of health. Let’s get began!

What are Resistance Bands?

Initially used for rehab workout routines beginning within the early 1900s, resistance bands and tubing regained recognition as a energy coaching instrument within the Nineties.  Resistance bands are available in all varieties, sizes and shapes: bands with handles, braided bands, mini-looped bands, long-looped energy bands, and naturally, our favourite, the TRX Rip Coach and Bandit handles.  Resistance bands are typically made with light-weight latex rubber, harnessing the advantages of elastic resistance.  However don’t let the light-weight and flimsy look of this health instrument idiot you, resistance bands can actually pack a punch.  

Can You Get a Good Chest Exercise With Resistance Bands?

A number of research (1) have proven that coaching with resistance bands might be simply as efficient at selling energy positive aspects as typical resistance coaching.  Much like free weights, resistance bands can present progressive resistance, permit for variable speeds of motion, improve muscle measurement and energy, and cut back physique fats (2).  Above and past free weights, resistance bands present variable resistance, which means the additional the band is stretched, the upper the load on the muscle teams being labored.  This variable resistance is vital to mimicking the energy curve of the muscle, offering greater resistance on the muscle’s strongest level of the train.  Elastic resistance can also be very best for creating velocity and energy (3, 4) in actions.  A decrease pressure in the beginning of a motion permits for extra velocity thus better energy growth because the band is stretched additional.  With the added advantages of being versatile, transportable, and low-cost, these science-backed resistance band chest workout routines needs to be a staple in your train routines.

The Finest Resistance Band Chest Workout routines

10. Straight-Arm Pulldown

A robust again and shoulder stability are important to help your chest and shoulders throughout urgent actions.  This train works your latissimus dorsi (aka lats) and serratus anterior muscle mass and helps with scapular stability.

Setup:

  1. Connect one finish of the resistance band to a steady anchor level above your head.
  2. Ensure that the band is securely connected, and the anchor level is steady.
  3. Stand dealing with the anchor level.
  4. Maintain the opposite finish of the resistance band with each palms, utilizing a pronated (palms dealing with down) grip.
  5. Your palms needs to be shoulder-width aside or barely wider.

Physique Place:

  1. Take a step again to create pressure within the resistance band.
  2. Stand along with your toes shoulder-width aside for stability.
  3. Preserve your core engaged and keep a slight bend in your knees.

Motion:

  1. Preserve your arms straight all through the motion.
  2. Provoke the train by pulling the band down in the direction of your thighs whereas protecting your arms prolonged.
  3. Give attention to utilizing your lats to carry out the motion.
  4. Squeeze your shoulder blades collectively on the backside of the motion to interact your again muscle mass totally.

Managed Return:

  1. Slowly return your arms to the beginning place whereas sustaining pressure within the band.
  2. Keep away from letting the band snap again; management the resistance throughout each the pulling and releasing phases.

9. Resistance Band Pushup

Including a resistance band to a conventional push-up is a superb approach to not solely add load to the motion however to additionally match your pure energy curves by way of the variable resistance of the band.  These push-ups might be accomplished at a gentle velocity to deal with energy, or at a quicker velocity for creating explosive velocity and energy. 

Setup:

  1. Anchor one finish of the resistance band to a safe level at chest peak. Make sure that the anchor is steady and will not transfer in the course of the train.

Physique Place:

  1. Place your palms on the ground barely wider than shoulder-width aside.
  2. Loop the opposite finish of the resistance band round your higher again, just under your shoulder blades.
  3. Get into a powerful, lively plank place along with your physique in a straight line from head to heels.
  4. Maintain onto the ends of the resistance band along with your palms. Ensure that the band is comfortable however not overly tight.

Motion:

  1. Decrease your physique towards the bottom by bending your elbows. Preserve your physique in a straight line, and keep away from letting your hips sag.
  2. Go down till your chest is near the ground or hovers simply above it.

Return:

  1. Push by way of your palms to increase your arms and return to the beginning place.
  2. Preserve your core engaged all through the motion.

8. Resistance Band Bench Press

The resistance band bench press is a superb approach to strengthen the chest and triceps whereas minimizing stress on the shoulder joint. 

Setup:

  1. Anchor the resistance band beneath the bench or one other steady floor. Ensure that the anchor is safe.
  2. In case you have a band with handles, maintain one deal with in every hand. In case you have a looped band, place it beneath your higher again on the bench, with one finish in every hand.

Physique Place

  1. Sit on the bench along with your again straight and firmly planted. Ensure that your head, shoulders, and hips are involved with the bench.
  2. If utilizing a looped band, guarantee it is positioned throughout your higher again, and maintain the ends in every hand.
  3. Maintain the handles or ends of the resistance band with an overhand grip (palms dealing with away from you).
  4. Place your palms at chest stage, along with your elbows bent at a 90-degree angle.

Motion:

  1. Press each palms upward, extending your arms totally.
  2. Squeeze your chest muscle mass on the high of the motion.
  3. Make sure that your wrists are in a impartial place, and your elbows usually are not locked out.

Return:

  1. Slowly decrease your palms again all the way down to chest stage, sustaining management over the resistance band.
  2. Permit your elbows to bend naturally in the course of the decreasing part.

7. Seated Resistance Band Row

Though it is a pulling train, it’s very best for creating correct shoulder stability and motion mechanics that result in higher urgent workout routines.  

Setup:

  1. Connect the resistance band securely to your toes.
  2. Maintain one deal with, or the tip of every loop,  in every hand.
  3. Sit along with your again straight and keep good posture.

Physique Place

  1. Sit tall and proud, with a impartial backbone and shoulders down and away out of your ears.
  2. Prolong your arms in entrance of you, protecting a slight bend in your elbows.

Motion:

  1. Provoke the rowing motion by pulling your elbows again and squeezing your shoulder blades collectively.
  2. Preserve your wrists straight, and deal with utilizing your again muscle mass to carry out the row.
  3. Carry the handles towards your ribcage.

Return:

  1. Slowly lengthen your arms again to the beginning place, sustaining management over the resistance band.
  2. Preserve pressure within the band all through the complete vary of movement.

6. Resistance Band Incline Press

No anchor level? No downside.  This straightforward urgent train not solely promotes chest energy, however can also be efficient for shoulder and core stability.  

Setup:

  1. Place the middle of your lengthy band below your again foot, firmly securing it to the ground.
  2. Step ahead with the opposite leg in order that your toes are in an offset stance.

Physique Place:

  1. Holding one finish of the band in every hand, start along with your palms simply above your shoulders.  

Motion:

  1. Sustaining shoulder stability, push ahead and up at a couple of 45 diploma angle.

Return:

  1. Slowly return the band to the beginning place.
  2. If the band is rubbing in your arms, experiment along with your angle of press and the angle of lean along with your higher physique. 

5. Resistance Band Cable Flys

A terrific variation of conventional cable flys, with emphasis on motion on the shoulder joint and bonus core energy and stability.  

Setup:

  1. Connect the resistance band to a steady anchor level. This could possibly be a door anchor, a sturdy pole, or any mounted level at chest peak. Ensure that it is safe.

Physique Place:

  1. Stand dealing with away from the anchor level with toes shoulder-width aside.
  2. Maintain the handles in every hand, arms prolonged straight in entrance of you, palms dealing with one another, and elbows barely bent.
  3. Take a step ahead with one foot to create pressure within the band.

Motion:

  1. Preserve a slight bend in your elbows all through the train to keep away from joint pressure.
  2. Open your arms in a large arc, bringing the handles towards the edges of your physique, however not previous the road of your shoulders.
  3. Give attention to squeezing your chest muscle mass as you deliver your palms collectively in entrance of you.

Return:

  1. With the core engaged, slowly reverse the movement, returning your arms to the beginning place.

4. Broad-Stance Low Crossover

The Low Crossover is a straightforward motion but fairly difficult isolation train that targets the chest and anterior shoulders.  

Setup:

  1. Place your toes extensive on high of a protracted resistance band with handles.  The broader your toes, the more difficult the train!

Physique Place:

  1. Grasp each handles with palms dealing with ahead and a slight bend in every elbow.
  2. Posture needs to be tall and proud, with an engaged core and shoulders down and again.

Motion:

  1. Whereas sustaining a barely bent elbow, elevate the proper hand up and throughout the physique in order that it ends according to the middle of your chest.  

Return:

  1. Whereas sustaining fixed pressure within the band, slowly decrease and repeat on the opposite facet.
  2. Keep away from any extra motion from the remainder of the physique.

3. Resistance Band Pullup

One other again train to assist steadiness out this checklist of chest-focused actions.  Resistance band pull-ups are an ideal stepping stone to an unassisted pull-up.  And for many who can already full a normal pull-up, including a band may help improve the amount of pull-ups accomplished in a working set.  

Setup:

  1. Join a protracted loop band to an overhead pull-up bar.

Physique Place:

  1. Stand on an elevated floor, and place one foot into the underside of the looped band.  
  2. Palms needs to be in an overhand grip and barely wider than shoulder width on the pull-up bar.

Motion:

  1. With a straight and tight physique, have interaction the lats and pull your chin above the bar.

Return:

  1. Slowly decrease to the beginning place and repeat.  

2. Fencer Crossover Pull

One other train designed for shoulder stability, this one will assist defend your shoulder joints and emphasize glorious posture.  

Setup:

  1. Choose both a low anchor or stand in your lengthy resistance band so that there’s pressure on the band when held on the beginning place.  

Physique Place:

  1. Standing sideways to the anchor level, grasp the band along with your exterior hand, in order that it begins low throughout your physique.  

Motion:

  1. Like unsheathing a sword, have interaction behind the shoulder blade and bend the elbow of the working arm.
  2. Pull the deal with throughout your physique and lengthen the arm about 45 levels off of the shoulder.

Return:

  1. Slowly return the arm to the beginning place, by no means shedding pressure on the band
  2. Guarantee the remainder of the physique stays stationary, robust, and steady all through the motion. 

1. Resistance Band Pullover

This train not solely feels good with a terrific stretch and vary of movement, it additionally targets a number of muscle teams: pecs, lats, triceps, and the core.  The fixed pressure on the band permits for a better vary of movement than doing this train with dumbbells, a kettlebell, or plates.

Setup:

  1. Anchor your resistance band low to the ground behind your bench or on the ground.    

Physique Place:

  1. Lay supine (in your again) on a bench or on the ground.
  2. Grasp each ends or handles of the band in every hand.
  3. Start with the palms straight over your chest, palms dealing with ahead, and elbows barely bent.

Motion:

  1. Sustaining a bend within the elbows, slowly decrease your palms in order that your arms are according to your ears.
  2. Urgent into the handles, drive the palms down towards your hips.

Return:

  1. Slowly return to the beginning place whereas sustaining management and pressure within the band.


Pattern Resistance Band Chest Exercise

This chest exercise begins with a warm-up to make sure the shoulders are prepared for the entire pushing actions.  After the warm-up, choose a resistance band for every train that permits the ultimate rep of every set to be close to unimaginable.  This needs to be accomplished with out compromising type.  Just a few again workout routines are woven into the exercise to help in shoulder stability and to permit the chest to recuperate.

Heat-Up:

Train Units/Reps Relaxation between units Notes

Seated Resistance Band Row

2 x 15

30 seconds

Emphasis on correct posture, impartial backbone, and engagement behind the shoulder blades.

Straight Arm Pull Down

2 x 10

30 seconds

Nice for core engagement in the beginning of the exercise.  Preserve shoulders down and again and chest open,

Exercise:

Train Units/Reps Relaxation between units Notes

Resistance Band Push-Up

2 x 10

30 seconds – 1 minute

Transfer with velocity and energy off of the underside of the push-up.  Choice to do these from the knees.

Resistance Band Bench Press

2 x 10

30 seconds – 1 minute

Give attention to heavy load.  

Resistance Band Pull-Up

2 x 10

30 seconds – 1 minute

A difficult again train and an opportunity for the chest to recuperate.

Resistance Band Incline Press

2 x 10

30 seconds – 1 minute

 

Resistance Band Cable Flys

2 x 10

30 seconds – 1 minute

 

Fencer Crossover Pull

2 x 10 (either side)

30 seconds 

One other shoulder/again train permitting for chest restoration.

Resistance Band Pullover

2 x 10

30 seconds – 1 minute

 

Broad-Stance Low Crossover

2 x 10 (either side)

30 seconds 

 
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