A Resistance Band Chest Workout You Can Do Anywhere – Healthline

Resistance bands are a great way to get an effective workout anywhere. They’re compact, lightweight, and easy to pack. They are also a cost-effective alternative to traditional weights and machines that require very little maintenance and space.
This article explores how to get a good chest workout using resistance bands for a variety of exercises.
Resistance bands are elastic bands used as resistance for strength training. They’ve been around since at least the late 1800s. The first patent was filed by Gustav Gossweiler in 1896 in Switzerland. He used a variant of surgical tubing (1).
Resistance bands typically come in 3 types or forms: flat band, tubing, or loops. There also are variants of these basic versions, such as braided tubing or figure-8 loops.
It’s important to note that bands come in varying colors. There’s presently no standardization of resistance level to color. Thus, it’s advisable to test the resistance before purchasing.
Bands are typically composed of latex rubber, yet there’s also a nonlatex version to accommodate those with allergies.
Resistance bands provide an effective workout. They’re low cost, portable, and lightweight, and they require minimal space to use.
Resistance bands can provide an excellent workout and typically provide linear variable resistance. This means that the resistance increases as the band stretches further.
In other words, to increase resistance, you can stand further away from the anchor point of the band.
Thus, bands can be added to a standard barbell exercise like the bench press to make it more difficult during the end of the movement as your elbows extend.
They can also assist a lift by hooking the band to an anchor point above the weight. This will decrease the force needed to complete the lift.
Finally, resistance bands can help you perform explosive movements. For example, they can help you perform a movement like the bench press faster to develop power.
Strength training with resistance bands has been shown to provide strength gains comparable to those of barbell resistance training. One study observed similar strength improvements when comparing a 6 rep max bench press to 6 rep max elastic band pushups (2).
Resistance bands can be used for resistance or assistance during exercises. They provide strength gains comparable to those of free-weight exercises.
The pectoralis major, pectoralis minor, and serratus anterior are the primary muscles in the chest.
The pectoralis major originates at the breast bone (sternum) and inside half of the collar bone. Its fibers insert at the outside of the upper arm bone (humerus), and its movements include bringing the arm from the side to upward, across the body, and rotating the arm inward (3).
The pectoralis minor originates from the third through fifth ribs and also the anterior side of the shoulder blade. It keeps the shoulder blade stabilized against the rib cage during pressing movements (3).
Similarly, the serratus anterior is a fan-shaped muscle that originates from the first through eighth ribs and inserts at the inside border of the shoulder blade. It brings the shoulder blade around the rib cage during pressing movements, such as the bench press and pushup (3).
These chest muscles work in conjunction with the deltoid, biceps, and triceps to move the arm in pressing and chest fly exercises.
The major muscles worked in chest workouts are the pectoralis major, pectoralis minor, and serratus anterior.
When planning a workout, start with compound exercises that work your chest muscles in conjunction with other muscles of your arms, shoulders, and back. These tend to be pressing-type activities like the bench press, pushup, and dip.
Then progress to exercises that tend to isolate your pec muscles more. These exercises include chest flys and exercises that pull your arm across your body.
Start with compound exercises in your workout first, and then perform isolated chest movements.
These exercises will give you a good chest workout using resistance bands.
The press-up part can be done at a lower speed with a stronger resistance band to develop strength. Alternatively, move at a faster speed with weaker resistance to develop explosive speed and power.
To make this exercise more challenging, lie on a bench or foam roller.
You can increase the challenge to the pecs by bringing your hands in so your palms face away from each other.
Check the band for frayed points. Resistance bands have a finite lifespan. If it’s frayed, there’s a possibility of it breaking in the middle of exercising, which could potentially cause injury. Thus, it’s a good idea to inspect it before each use.
Also, make sure the band is anchored securely and safely. Depending on the type of band you’re using, your anchor point may vary.
Always move with control, even when moving for speed. Controlling all phases of the movement will ensure you’re getting the most from your workout and staying safe throughout.
Inspect the band prior to each use, ensure that it’s securely anchored, and be sure to move with control so you minimize your risk of injury.
Resistance bands can provide an effective workout alternative for strength and power training, and they’re cheaper and more portable than other types of exercise equipment.
Resistance bands have been shown to provide strength improvements comparable to those of other types of strength training equipment. But be sure to inspect your band before each use, and don’t use it if it looks excessively frayed or worn.
With a band, an anchor point, and a little space to move, you’ll be on your way to a great chest workout in no time.
Last medically reviewed on May 6, 2021