Resistance Band Chest Exercises .pdf [2023]

1. Importance of Resistance Band For Chest Exercises

Chest exercises are performed to make your chest muscles strong as well as stabilize your shoulder joints. The inculcation of resistance bands in chest exercises makes it easier for athletes to achieve their goals. With the help of resistance bands, you can easily stretch your muscles which lays all the focus on your chest muscles. Resistance bands create more resistance for the exercise hence, allowing you to use more force and achieve more accurate results in less time.

2. Exercise Plan For Resistance Band Chest Exercises

Our team has compiled an extensive exercise plan for resistance band chest exercises. In this table, there is an elaborate explanation of exercises routine and also how to perform them for fast results. It takes almost 60 minutes to perform the following workout. And in the end, you can feel the changes for yourself.

ExerciseSetsRepsTime DurationRest Between Sets

Warm-up (Simple push-ups & pull-ups)––4-5 minutes–

Resistance Band Push-Ups2-310-125 min30 seconds

Standing Crossover Chest Fly2-310-125 min30-40 sec

Resistance Band Tricep2-310-155 min30-40 sec

Resistance Band Row2-310-123 min (enhance pace after 2 mins)40 sec

Staggered Stance Resistance Band Incline Press2-310-125 min20-30 sec

Resistance Band Pallof Press2-38-125 min (3-4 seconds to complete each press)30 sec

Standing Incline Chest Press2-310-125 min30 sec

Alternating Punches2-312-155 min (after 1 min step forward to enhance resistance)30 sec

Half-Kneeling Low Crossover2-38-125 min40 sec

Banded Floor Press3-410-125 min30 sec

2.1. Resistance Band Push-Ups

The Best Resistance Band Push Ups | Banded Push Ups

Resistance band push-ups are a variation of traditional push-ups that involve using resistance bands to add an extra challenge to the exercise. They provide a greater range of motion and improved core strength.

Resistance Band Chest Exercises .pdf [2023]

How to Perform Resistance Band Push-Ups?

Use a 41-inch looped resistance band and wrap it around your back.
Bring it right under the scapulas while your hands are inside the looped resistance band.
Arrive in the push-up position and hook the band around your fingers.
Go for the push-ups. You can perform narrow or wide push-ups, depending on your choice.

2.2. Standing Crossover Chest Fly

HOW TO DO Cross Over Chest Fly with Resistance Bands

For a standing crossover chest fly, you need a heavy resistance band. The resistance band standing crossover chest fly targets multiple chest muscles, including the pectoralis major and minor muscles. This helps to build strength and definition in the chest area.

How to Perform Standing High Crossover?

Attach a heavy resistance band, around 13 pounds, to a strong door anchor.
Grab the handle and stretch your arms with a slight bend while keeping the spine in a straight position.
Bring your arm in front of your chest in such a way that your right hand is above your left hand.
Alternate the step by bringing your left hand on the top and your right hand below the left hand.

2.3. Resistance Band Tricep

This resistance band tricep exercise for chest muscles can be a great addition to your workout routine. Incorporate it into your regular strength training regimen to help build and tone your upper body muscles.

How to Perform Resistance Band Tricep?

Start by standing with your feet shoulder-width apart, holding a resistance band with both hands. Make sure the band is securely anchored to a stable object or held down by your feet.
Bring your hands up to shoulder height with your palms facing down and your elbows pointing out to the sides.
Slowly extend your arms straight out in front of you, squeezing your chest muscles and keeping your elbows in the same position.
Pause briefly at the end of the movement, then slowly release and return to the starting position.

2.4. Resistance Band Row

Seated Row – 15-Minute Resistance Band Workout

Resistance band rows are responsible for being a compound exercise that can be done at the place of your choice. They are a safer alternative to traditional weightlifting exercises. They specifically target your chest muscles hence enhancing mass and strength.

How to Perform Resistance Band Row?

Sit straight on an exercise mat.
Wrap a resistance band around your legs and hold it tightly with your hands.
While sitting with a straight spine, bring your elbows back and chest lifted.
You can use a weighted resistance band for more pressure.

2.5. Staggered Stance Resistance Band Incline Press

Incline Chest Press with a Resistance Band

This exercise helps you maintain a great posture other than working on your chest muscles. This makes it an efficient exercise for building upper body strength and improving overall fitness.

How to Perform Staggered Stance Incline Press?

Attach the resistance band to a stable object at shoulder height.
Stand facing away from the attachment point with one foot forward and the other foot back.
Grab the resistance band with both hands and stagger your hand position at 30° angle.
Lean forward and maintain a straight spine.
Bring your hands up to chest level, keeping your elbows tucked in at your sides.
Your front foot should be flat on the ground, while your back heel should be slightly lifted.
Push the resistance band away from your chest, extending your arms while keeping your elbows tucked in at your sides.
Hold for a second, then slowly bring the resistance band back to your chest.

2.6. Resistance Band Pallof Press

Pallof Press (resistance band)

The resistance band pallof press is an excellent exercise to improve core stability, posture, and balance. By adding this exercise to your workout routine, you’ll be able to target your core and other muscles, leading to a stronger, more functional body.

How to Perform Band Pallof Press?

Attach the resistance band to a stable object at chest height.
Grab the band with both hands and stand with your side facing the object.
Stand with your feet shoulder-width apart, and your arms extended out in front of you, holding the band with both hands.
Make sure the band is pulled out, and your arms are fully extended.
Take a deep breath, engage your core, and press the band away from your chest with both hands while keeping your arms straight.
Hold this position for a few seconds while you exhale.

2.7. Standing Incline Chest Press

Standing Incline Press

The standing incline chest press is a great exercise to add to your chest muscles training routine. By targeting your chest muscles, you will be able to enhance strength in your chest muscles to achieve a more toned physique.

How to Perform Standing Incline Chest Press?

Attach the resistance band to a stable object above your head.
Stand facing away from the anchor point with your feet shoulder-width apart.
Grab the band with both hands and take a few steps forward to create tension in the band.
Lean forward slightly, and position your body at a 45° angle.
Hold the resistance band at chest level with your palms facing down and your elbows pointing out to the sides.
Take a deep breath, engage your core, and push the resistance band away from your chest until your arms are fully extended.
Pause briefly at the end of the movement, squeezing your chest muscles.
Slowly release and return to the starting position, keeping your elbows in the same position throughout the movement.

2.8. Alternating Punches

Resistance Band Alternating Punches

Alternating punches is a convenient exercise. Depending upon the weight of the resistance bands, the force applied can be increased and decreased. Start from a light-weights resistance band and gradually increase the weight so that the impact of the excesses also increases.

How to Perform Resistance Bands Alternating Punches?

Start by attaching the resistance band to a stable object at chest height.
Hold the resistance band with your palms facing down and your elbows bent at a 90-degree angle, close to your sides.
Stand with your chest up, shoulders back, and core engaged.
Take a deep breath, engage your core, and extend one arm straight out in front of you while keeping the other arm bent at your side.
Pause briefly at the end of the movement, squeezing your chest muscles.
Slowly release and return to the starting position.

2.9. Half-Kneeling Low Crossover

Kneeling low cable crossovers

How to Perform Half-Kneeling Low Crossovers?

Attach the resistance band to a stable object at knee height.
Kneel down on one knee with your other foot flat on the ground in front of you.
Grab the resistance band with the hand opposite your kneeling knee.
Hold the resistance band with your arms extended out in front of you at shoulder height.
Your other arm should be extended out to the side for balance.
Engage your core muscles and maintain a straight spine.
Pull the resistance band across your body in a low diagonal motion, stopping when your hand reaches your opposite hip.
Hold for a second, squeezing your chest muscles, then slowly release and return to the starting position.

2.10. Banded Floor Press

Banded Floor Press

How to Perform Banded Floor Press?

Lie flat on your back with your knees bent and your feet flat on the ground.
Grab the resistance band with both hands and position it over your chest.
Keep your elbows close to your sides, and your upper arms resting on the floor.
Engage your core muscles and maintain a neutral spine.
Push the resistance band away from your chest, extending your arms fully while keeping your elbows close to your sides.
Hold for a second, then slowly bring the resistance band back down to your chest, keeping your upper arms resting on the floor.

3. Advantages of Resistance Band Chest Exercises

3.1. Convenient and Portable

Resistance bands are lightweight and compact, making them easy to carry with you wherever you go. This means you can do chest exercises at home, in the gym, or even on the go.

3.2. Low-Impact

Resistance band exercises are low-impact, which means they are easier on your joints than traditional weight lifting exercises. This makes them a great option for people with joint pain or mobility issues.

3.3. Versatile

These exercises can be used to perform a wide range of chest exercises, from chest presses and flies to push-ups and dips. This versatility means you can target different areas of your chest and switch up your routine to keep things interesting.

3.4. Adjustable Resistance

Resistance bands come in different levels of resistance, which means you can easily adjust the intensity of your workout to match your fitness level. As you get stronger, you can simply switch to a higher resistance band to continue challenging yourself.

3.5. Targeted Muscle Activation

Resistance band exercises require you to engage your core and stabilizer muscles, which helps improve overall body strength and balance. Additionally, because resistance bands provide constant tension throughout the entire range of motion, they can help activate and strengthen muscle fibers that are sometimes missed during traditional weight-lifting exercises.

4. FAQs

4.1. How Often Should I Do Resistance Band Chest Exercises?

You can do resistance band chest exercises 2-3 times per week, with at least one day of rest in between sessions to allow for muscle recovery.

4.2. What Are Resistance Band Chest Exercises?

Resistance band chest exercises are a form of strength training that involves using elastic bands to build and tone the chest muscles.

4.3. What Is The Effect Of Diet On Chest Muscles?

Diet plays an effective role in your chest muscles. It provides you with the necessary nutrients. Protein is essential for muscle growth and repair. Consuming an adequate amount of protein, particularly after exercise, can help to build and repair chest muscles.

5. Takeaways

Resistance band chest exercises strengthen your chest muscles. They target the 4 main chest muscles, especially the pectoralis major. The above-mentioned plan is an elaborate method of incorporating resistance band chest exercises into your workout routine. Sets, reps, and rest periods are given for the exercises.

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