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Key Takeaways
- Building a strong chest improves the use of your upper body to perform everyday tasks
- Resistance bands are a great alternative to barbells and dumbbells; they are much easier to carry and can be used anywhere
- Try to include any or all these 7 chest exercises in your next resistance workout!
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When was the last time you did a chest exercise? Want to achieve strong and conditioned pectorals? Strengthening your chest muscles has many benefits including improved posture, the ability to do heavier lifting, and more. However, you don’t always need barbells, dumbbells, or weightlifting equipment for effective chest exercises. Resistance bands can also effectively exercise your chest muscles.
Build your chest muscles with these 8 exercises using a resistance band!
- Why is it Important to Build Chest Muscles?
- 3 Benefits to Using a Resistance Band
- 7 Chest Exercises to Build Muscle
Why is it Important to Build Chest Muscles?
Your chest muscles are some of the largest and most used muscles in your body. Made up of the pectoralis major and minor, the chest is imperative to the function of the shoulder and upper arm. The pectoralis major helps bend your shoulder joints and move your arms toward and across your chest. The main function of the pectoralis minor is pulling your shoulders forward and down.
Your chest muscles play a vital role in your ability to push heavy objects. You can then better perform a variety of tasks using your upper body such as lifting heavier weights during exercise or moving objects around the house. A strong chest also improves your ability to perform swinging and throwing movements.
Building pec muscles also improves the strength in your back muscles, which together allows you to remain upright and ensure good posture. Tight chest muscles can lead to your shoulders slouching. This means it is important to strengthen the chest muscles but stretch them as well.
Resistance band chest exercises are an effective way to increase muscular strength and size in the chest. This is a direct result of the amount of time the muscles of the chest are under tension during exercise.
3 Benefits to Using a Resistance Band
Unlike weight machines, which keep your body moving in one set plane of motion, resistance bands can be pushed and pulled in nearly every direction. Here are three other benefits to using a resistance band to build chest muscle:
- Resistance bands are available in different lengths and resistances. Less elastic resistance means that the band requires more effort to stretch. This is equivalent to adding more plates to the barbell.
- When using resistance bands, you don't need a spotter, which is great for individual strength training. The bands allow you to protect your ligaments and tendons by controlling your muscles throughout the entire movement.
- Resistance bands are incredibly versatile and can be used in various configurations to create exercises targeting different muscle groups. The possibilities are endless.
TheraBand resistance bands and tubing are primarily used for working out and building muscle strength and size. The handles or loops provide a sturdy grip and allow for a variety of exercises, like what you might perform in the gym with free weights or machines. Choose between a variety of resistance options and as you gain strength, progress to the next resistance level.
7 Chest Exercises to Build Muscle
These exercises feature different positions such as lying down on your back or using a push-up position to complete the exercise. If you have never performed resistance band exercises before, try using a lighter resistance to start out and then switch the band as you progress. Remember to maintain high-quality form and progress when it’s appropriate.
Floor Press
- Wrap the resistance band or tube around your upper back and grip an end in each hand.
- Lie on your back, bend your knees, and rest your feet flat on the floor. Hold the ends of the band above your chest with your elbows extended and your palms facing forward.
- Keeping your forearms perpendicular to the ground, lower your hands until your arms bend 45 degrees.
- Hold for 3-5 seconds, then press your hands back up to the starting position.
Standing Incline Chest Press
- Place the center of the resistance band under your left foot.
- Step your right foot forward so your legs are staggered.
- Holding one end of the band in each hand, place your hands near your shoulders. Push forward and up at a 45-degree angle.
- Hold for 3-5 seconds, then slowly return to the starting position.
Push-Up
- Wrap the resistance band across your upper back, below your shoulders and grip an end in each hand.
- Start in a plank. Position your hands on the ground at shoulder-width apart and chest level.
- Make sure your legs are fully extended, back straight and chest out.
- Inhale and lower yourself down. Keep your elbows slightly flared out, away from your body. Lower to the point where your chest is almost touching the floor.
- Exhale and push yourself back to the starting position.
Seated Row
- Sit on the ground with your legs fully extended, feet close together.
- Place the resistance band around your feet and grab both ends in each hand.
- Engage your shoulder blades by squeezing them together, then pull your elbows back until the hands are close to your torso.
- Hold for 3-5 seconds and slowly return to the starting position.
Banded Pullovers
- Start by anchoring or looping a resistance band to a bench or door jamb close to the floor.
- Lie on the floor with your head towards the anchor so that you can almost touch the anchor with your arms extended over your head.
- Grab the resistance band with both hands. Keeping your arms straight, bring your hands in front of your head and in-line with your chest.
- Squeeze your pecs and go as low as you can before returning your arms to the starting position.
Single Arm Chest Fly
- Secure the resistance band or tube to the door with the door anchor at chest height.
- Grab one end of the band in either the right or left hand.
- Stand 3-4 feet away from the door with your active side facing the door. Position your arm so that it is pointing towards the door anchor with a slight bend.
- TIP: Your palm should be facing forward. Keep your back straight, head straight, chest up and feet shoulder-width apart.
- Pull the band around until your arm is right in front of your chest. Hold for 3-5 seconds before returning to the starting position.
Alternating Punches
- Stand with feet hip-width apart. Wrap the resistance band around your back, beneath the shoulder blades and bring the two ends under the armpits out in front.
- With elbows bent 90-degrees, hold the ends of the band with an overhand grip, palms facing down. Step the right foot back into a staggered stance.
- Extend your arms directly in front of your chest, keeping hands shoulder-width apart to start.
- On an inhale, quickly bend the left elbow outward to bring the hand to the chest, maintaining tension in the band. Stop once hand is in line with chest.
- On an exhale, quickly extend the elbow and push the hand away from the chest until fully extended. Repeat, alternating sides, maintaining speed throughout the exercise.
Recap
Contributing to your overall upper body strength, stronger chest muscles are critical to shoulder strength and mobility. If you want to ensure that your shoulder maintains the necessary function to move your arm in every direction, it’s important to build muscle in the pectoralis major and minor.
Resistance bands can help provide an effective chest workout. The bands are low cost, portable, and require minimal space to use. Whether you use weights, resistance bands, or bodyweight, apply some sort of resistance to build muscle mass.
References
1. Connor, Jennesa. (2021). 7 Resistance Band Chest Exercises for Building Muscle. OpenFit. Retrieved from https://bit.ly/2QjqO2y
2. Colbert, Tracy. (2018). 7 Best Chest Exercises for Men. Healthline. Retrieved from https://bit.ly/2S5Wd9e
3. What Disabilities Qualify for a Service Dog? (2021, April 20). Retrieved from https://bit.ly/2T2nTMD
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