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Resistance Band Chest Exercises for Total Pectoralis Training

    resistance band chest exercises

    For gaining my upper body and pecs, I mainly do various types of push-ups. And, I see good results both in size and strength. But, after years, to tell the truth, I got bored a little bit with them, so I decided to add some variety to my chest workout.

    A lot of years ago, when I was a gym goer, I loved working out with the functional trainer. But, I do not have a cable crossover machine at home, so I searched for alternative equipment. In the end, I decided to try resistance band chest exercises at home.

    Well, first I was skeptical if such a girlish tool will work for me, but I have to say, it provides excellent training for the chest. You will see we can target every part of the pecs.

    I bought a high-quality set of resistance cords with handles in various strength so that I can get the optimal one for every exercise, the reps, and sets.

    What are the benefits of chest exercises with bands?

    The resistance gets to the maximum level when you are at the end of the motion leading to higher muscle engagement. On the other hand, in the negative phase of the movement, you have to control and slow down the move which also activates the muscles better. To sum up, your chest muscles are always activated leading to functional strength and muscles development.

    The other thing I like is that I can target each section of my chest very effectively. (I know those are not different muscles groups.) By fixing the rubber band to low, I can focus on the upper area. If I attach it in chest height, I can target the middle part. And, if I place it high the lower regions. Hence, I can get a total chest training.

    When I lift free weights, I always prefer dumbbells to a barbell, since the motions require more control. This way the targeted muscle group is activated better, plus several secondary muscles are stimulated as well to control the movement. The same is true for the resistance cord chest exercises. Almost your entire body works to keep the correct form mainly if you do single arm drills.

    And, last but not least, you can work out safely without the need of a spotter at home and the risk of injuries is very low. Plus, you do not need expensive home gym equipment that may require a lot of space.

    To sum up, a chest workout with bands is excellent for getting your pecs more defined. Also, for beginners who need a safe yet effective routine to get used to strength training. Finally, it is recommended for women since breast exercises with resistance bands are safe yet effective moves for them.

    Now you know why you should not underestimate the power of this fitness equipment, so let’s learn the various moves from the following video.

    Various Resistance Band Chest Exercises & What They Work


    Over 15 drills are presented above far enough to strengthen every section.

    The chest press using resistance bands is an alternative to incline/decline/flat bench press. Certainly, it will not build such a muscle mass, but for definition, it definitely works.

    The resistance band chest fly is an excellent substitute to dumbbell flyes to widen your pecs.

    You can perform these moves with a single arm, alternating or with two arms. I prefer the separate arm versions. Those motions require more control, and they work the core muscles at the same time well.

    Some tips to get better results

    • Do not use the momentum while pulling.
    • Complete the moves in a controlled and slow way.
    • At the top of the move, hold the rubber band(s) for a moment and squeeze your muscles.
    • Focus on your pectoral muscles and try to eliminate the power of your arms and shoulders.
    • Do not just focus on the pulling phase, but also when you let the band back to the starting position. Let the rubber bands stretching your muscles.
    • If you feel the load is not enough anymore, increase the reps or get a stronger cord. You can even do high reps if you want (over 20).

    My example intermediate exercise band chest workout

    As I said above, I have bodyweight chest workouts with various push-ups. So, these moves are the core of my routine. They are for gaining mass and strength. But for definition, I do the 2-3 cord exercises with high reps. My lower pectoralis is my weakest point, so I focus on that area more.

    • 3×15-20 decline push ups
    • 3×15 diamond push ups
    • 3×8-10 one arm press ups
    • 3×25 high attached resistance band chest press
    • 3×25 single arm chest press

    I alternate my chest plan when I feel a section lags.

    I hope you like find this guide to resistance band exercises useful and you will include them in your workout program. They are simple moves but they are effective, and you can do them at home as well.

    If you have any question, feel free to ask below.


    James Wright

    James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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