Are you struggling to build a stronger chest without access to a gym? Do you find yourself limited to bodyweight exercises, feeling like you’ve hit a plateau? Maybe you’re not challenging your muscles enough. The problem with bodyweight exercises is that they only work for so long until your muscles adapt and stop responding. But don’t worry, you’re not alone. Many people face this problem, but luckily there is a solution. The resistance band chest press is a highly effective exercise that requires minimal equipment and can be done almost anywhere. In this post, we’ll cover how to properly execute the resistance band chest press to help you maximize your chest gains and overcome your plateau.
Resistance Band Chest Press Summary
- Primary Muscles: Pectoralis Major – Sternal
- Secondary Muscles: Deltoid – Anterior, Pectoralis Major – Clavicular, and Triceps Brachii
- Equipment: Resistance band and door anchor
- Mechanics Type: Compound
- Force: Push
- Utility: Basic
Resistance Band Chest Press Instructions
- Attach the resistance bands to your anchor point about shoulder height to just below your armpits, anywhere in there is a good spot.
- While facing away from the anchor point grab both handles.
- Step out with you elbows back and your hands on the side of your chest.
- Next, ensure the bands are tight and then press your arms out infant of you.
- Then stop and pause with your arms fully extended, don’t let your hands come together.
- Finish the repetitions by returning your arms back to the starting point.
- Repeat your flys for 8-12 reps.
Video Tutorial
Resistance Band Chest Press Muscles
Target (Agonist)
- Pectoralis Major, Sternal
Synergists
- Deltoid – Anterior
- Pectoralis Major – Clavicular
- Triceps Brachii
Dynamic Stabilizers
- Biceps Brachii – Short Head
Stabilizers
- Pectoralis Minor
- Serratus Anterior
Antagonist Stabilizers
- None
Benefits of Resistance Band Chest Press
The Resistance Band Chest Press is an effective exercise for strengthening the Pectoralis Major – Sternal muscle. This exercise is particularly beneficial because it requires the use of resistance bands, which provide a unique challenge to the muscle group. This can help build strength and tone more efficiently than with free weights alone. Additionally, the use of a resistance band allows the user to control the intensity of the exercise by varying the tension of the band. This makes it possible to focus on specific muscles and tailor the workout for maximum results.
Tips for Performing Resistance Band Chest Press
If you’d like to get, the right improvement implement these easy tips. Furthermore, if you desire to reduce the likelihood of injuries, implement these tips.
- Double Up Bands To Increase The Resistance. When you start to easily do 12 or more reps every set, then you should add to the level of resistance. You can either do this by stretching the band extra at the outset of the exercise or by attaching more bands. The preferred technique is to add more bands due to the fact it is quickly repeatable to have a similar resistance on every workout.
- Make Use Of A Mirror To Check Your Technique. You could feel a little vain looking in a mirror when you are doing exercises, but you are not adoring yourself, you are making sure your technique is strong.
- Slow Every Repetition Down For Improved Gains. When you increase the time under tension, you are exercising your muscles more, and they will respond by developing strength. You can achieve this without raising the resistance by doing slow reps about 4 – 6 seconds flexing and pause then 4 – 6 seconds relaxing.
Benefits and Tips Video
Frequent Mistakes To Avoid
You ought to stay clear of these typical mistakes to have good form and reaching your goals. Additionally
- Don’t Cheat, cheating on the chest press is when you swing you body to use momentum. This will reduce the effectiveness of the workout.
- Don’t have uneven tension one each band, because you will train both arms differently.
- Avoid Using Too Little or Too Much Tension. Not enough, and you will not be effecting your agonist (target) muscle, excess, and you’ll likely need to cheat. Ensure that you can conduct between 8-12 reps with proper form.
Find More Resistance Band Exercises Here
Variations and Complementary Exercises
There are many variations, complementary, and alternative exercises to the Resistance Band Chest Press that can help target the same muscles. Here are some great options to mix up your workout routine:
Resistance Band Push Ups
Resistance Band Push Ups are an excellent alternative to the traditional Resistance Band Chest Press exercise. This exercise works the same muscles and can be done almost anywhere. To do a Resistance Band Push Up, you simply place a resistance band under your hands and perform a regular push up. As you press down, the resistance band will provide added resistance, giving your chest and arms an extra challenge. This exercise is great for those who are looking to add an extra dimension to their workouts, as it offers a different way to target the same muscle groups.
Resistance Band Low Chest Flys
Resistance Band Low Chest Flys is a great complementary or alternative exercise to Resistance Band Chest Press. This exercise is performed by standing with feet shoulder-width apart, and holding the band in both hands with arms straight out in front. You then slowly move your arms out to the side in an arc motion until your elbows are at shoulder level, and then return to the starting position. This exercise strengthens the chest muscles while also focusing on proper form, balance, and stability. Resistance Band Low Chest Flys is an effective way to target the upper chest muscles without putting too much strain on the shoulders or elbows, making it an ideal complementary or alternative exercise for Resistance Band Chest Press.
Resistance Band High Chest Flys
Resistance Band High Chest Flys are an excellent complementary exercise to Resistance Band Chest Presses. This exercise targets the upper chest muscles, while the chest press works the middle and lower chest muscles. To perform this exercise, stand with your feet hip-width apart and hold the resistance band in both hands, with palms facing forward. Extend your arms outward and up, keeping your elbows slightly bent and squeezing your chest muscles as you move your arms apart. Keep your arms extended for two seconds before slowly returning to the starting position. This exercise can be used as an alternative to chest presses or as an addition to your routine to build a more balanced upper body strength.
Check Out These Top Resistance Band Exercises
Resistance Band Flys
Resistance Band Flys are an excellent complement or alternative to the Resistance Band Chest Press. This exercise requires you to spread your arms apart while holding the band in both hands, and then slowly bring your hands back together. The resistance of the band helps to develop strength in the chest and back muscles, while also providing a great stretch for your shoulders and chest. The benefit of using a band instead of weights is that the band allows for a greater range of motion, which can help build more muscle mass in the chest and back.
Push Up From Knees
Push Up From Knees is a great alternative or complementary exercise to the Resistance Band Chest Press. It works the same muscles in the chest and arms, but by using your bodyweight instead of a resistance band. To do the exercise, start in a kneeling position with your hands on the floor shoulder-width apart. Push up with your arms while keeping your body straight and your core tight. Make sure to keep your elbows close to your body and avoid sagging in the middle. This exercise can help increase upper body strength and is a great way to add variety to any upper body routine.
Lying Cable Fly
The Lying Cable Fly is an excellent alternative or complementary exercise to the Resistance Band Chest Press. The Lying Cable Fly is a great exercise to target the chest muscles as well as the anterior deltoids. It involves lying flat on your back with a cable machine and two handles at chest height, and then pushing the handles away from each other until your arms are fully extended. This exercise works the chest muscles in a slightly different way than the Resistance Band Chest Press, making it an ideal addition to any chest workout.
Find More Chest Exercises Here
Opposing Complementary Exercises
Using opposing muscle groups is a great way to strengthen your body and prevent any injuries from occurring. The following exercises will help you work the muscles that are opposite to those worked during the Resistance Band Chest Press. This will ensure that all of your muscles are getting the appropriate amount of exercise and are kept in balance.
Inverted Row
Inverted Row is a great complementary exercise to Resistance Band Chest Press as it works the opposing muscle group. This exercise targets the back muscles, specifically the latissimus dorsi and rhomboids. It is an effective bodyweight exercise that can be done with any type of bar, such as a power rack, or a suspension trainer like TRX. Inverted Row works by having you pull yourself up toward the bar using your back muscles, while your arms and legs remain straight. This strengthens and tones the back muscles which are essential for good posture and are often neglected in traditional chest press exercises. By pairing these two exercises together, you will be able to create a balanced, full body workout.
Reverse Grip Bent Over Dumbbell Row
The Reverse Grip Bent Over Dumbbell Row is a great exercise to pair with the Resistance Band Chest Press. This exercise works the back muscles in the opposite direction to the chest press, which helps to strengthen the opposing muscle groups. The bent over row engages the lats, traps, rhomboids, and rear delts which are all essential for good posture and balance. This exercise can also help to improve overall stability and strength in the upper body. When performed properly, this exercise can help to increase overall muscle mass and strength in the back and chest.
Bent Over Rotating Dumbbell Row
The Bent Over Rotating Dumbbell Row is a great complement to the Resistance Band Chest Press exercise. This exercise targets the back muscles, specifically the lats and traps, as well as the rear deltoids and rhomboids. By activating the opposing muscle group to the chest press, you can ensure an even development of your upper body. This exercise is performed by standing with feet hip-width apart and bending the knees slightly. Then, hold a dumbbell in each hand and bend forward at the hips until your torso is parallel to the floor. With your arms extended, rotate your wrists outward and pull the dumbbells back towards your sides. Be sure to keep your core engaged and back flat throughout the movement.
Tone Your Chest with Resistance Bands
Resistance bands are an excellent tool to add to your chest workout routine. Unlike traditional weights, they have variable resistance which can be adjusted to meet your fitness level. With resistance bands, you can perform a variety of exercises that target different areas of your chest muscles. Additionally, they are lightweight and portable, making them perfect to take with you wherever you go. By using resistance bands in your chest workouts, you can tone and strengthen your chest muscles from the comfort of your home or office.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Chest Resistance Band Exercises
