This will add too much tension to your shoulder and is especially dangerous for people who already experience some shoulder pain.Do 8-12 repetitions for 3-4 sets. So if you’re using your right arm – you’re going left and vice versa. Mind-muscle connection is a powerful tool that is shown to actually promote better and more effective muscle growth (study). Squeeze your chest at the top of the movement and hold that position for a second.Inhale and lower the band to the starting position.The focus of this band exercise is chest contraction (flex). By doing a push-up, for example as a warm-up set, you are lifting 70% of the 175, which is 122lbs. This will allow you to go heavier, overload the chest for more growth. Incline Resistance Band Chest PressNo chest workout would be complete without an incline exercise.The incline angle targets the upper chest. Mass building exercises, such as the banded push-up, is perfect for you to go heavier and really overload your muscles.Make sure that you maintain proper form throughout the entire movement to avoid injury and to properly target the chest.For the same reason, you would want this resistance band chest exercise to be at the start of your workout. And there is no reason for you not to use them to build a bigger chest, or build muscle in general. At the end of the week you will still carry out 4-6 chest exercises.Next to the exercises you will notice a marker either reading (Drop set) or (Negative set). And with bands you are fighting the resistance of the band. You don’t want to dogpile your training with exercises that target the chest the same way. 6. It’s one of Arnold Schwarzenegger’s favorite chest exercises. This is your starting position.Exhale and lift your arms up extending the resistance band. Or at least, not as much as this band exercise.How to set up:All you need is a looped resistance band.How to do:Loop through the band’s hole and position it so its at chest level with one end of the band at your back and the other at your chest.Grab the resistance band with both hands with your palms open and facing each other. Here is a short tutorial for this exercise. eval(ez_write_tag([[336,280],'the_bodybuilding_blog_com-box-4','ezslot_4',124,'0','0']));People go as far as saying that if you could only do one exercise, for chest or in general, then that should be the bench press. Single Arm Kneeling Resistance Band Low CrossoverThis resistance band chest exercise is sort of a double whammy. Resistance Band PulloverThe pullover is a great exercise that emphasizes on the stretch of the chest muscles. Stop at the point when your arm is almost fully extended, but do not fully extend or lock your elbow. Make sure that you form a 15-30 degree decline.Similarly to the push-up, drape the band across your upper back.How to do:Get in a push-up position with your feet rested on the elevated surface. With the width of your stance you are also shortening the band, which increases the resistance. Adding a drop set to such exercises helps mitigate that issue. Stand straight with your right foot forward. Single Arm Resistance Band Chest Push DownUnfortunately, I have never seen this exercise be apart of other resistance band chest exercises lists.The purpose of this exercise is to mimic the movement pattern of chest variation dips.I am a big advocate of chest dips and believe that it should be apart of every chest workout. They’re quite handy for resistance band exercises.How to:Loop your hand through the band and grab its end.Step away from the anchor point of the resistance band, whilst holding the resistance band. Especially for those trying to get bigger pecs.It is one of the most effective exercises that targets the functionality of the chest, helps build overall upper-body strength, and promotes shoulder strength and flexibility.In other words, the benefits from chest dips do not stop at building muscle mass, but they transcend into improving your overall fitness. It’s the best of both worlds: it does a great job at contracting the chest (just like the reverse grip chest fly) and the stretch of the chest (like with traditional flys).The main thing to watch out here is to not incorporate your biceps. Have your arms extended above your head. Keep your elbows slightly bent and do not fully extend them. Both exercises target the chest through the same movement and involve the chest the same way.It’s not that it’s a waste of time, per se, but your time exercising can be spent more effectively.This chest exercise is a good example of a different movement patter even though it is still technically a fly. The fewer factors, the greater the muscle activation, the greater the growth.Because you are not using a bench to control the angle, you are going to have to use your arm to manipulate the incline angle and create a similar movement pattern.When doing this resistance band chest exercise I want you to really focus on maintaining a 15 to 30 degree angle of your arm.Going above that angle will activate your shoulders more and your chest less. This is your starting positionInhale and lower yourself down. This study compared the  EMG activation (how much the muscle contracts) between elastic bands and free weights and found that there is barely any difference. Rest about 2 minutes before and after doing a drop set.Lastly, this chest workout is only an example. Resistance Band PulloverThe pullover is a great exercise that emphasizes on the stretch of the chest muscles. 3. One that is above your head – so for example the top of your door works perfectly.The height should be enough so that the band is stretched at your starting position and will allow you to fully stretch your chest.Again, make sure that the anchor point is sturdy enough to withstand the pressure from the band.How to do: Stand with your feet at shoulder with apart, knees slightly bent, back straight with a slight arch and your chest puffed out.Grab the resistance band through the loop with one hand and position your palm so it’s facing your body. Let’s do this effective chest exercises. Keep your knees slightly bent, back straight with a slight arch in your lower back.Exhale and push forward until your arms is almost fully extended. You can be as creative as you wish, just make sure you maintain diversity.Now that I have that out of the way here is the 4 week resistance band chest workout:Week 1:ExercisesSetsRepsExercise 1: Resistance band push-ups (Drop set)48-10Exercise 2: Resistance band single arm chest fly48-12Exercise 3: Resistance band pullover38-12Exercise 4: Incline resistance band chest press (Drop set)310-12Week 2:ExercisesSetsRepsExercise 1: Incline resistance band chest press (Drop set)48-10Exercise 2: Resistance band single arm chest fly (Drop set)48-12Exercise 3: Kneeling resistance band low crossover48-12Exercise 4: Resistance band svend press310-12Week 3:ExercisesSetsRepsExercise 1: Resistance band chest push down (Negative set)48-10Exercise 2: Resistance band svend press48-12Exercise 3: Resistance band push-ups 48-12Exercise 4: Resistance band reverse grip fly (Drop set)310-12Week 4:ExercisesSetsRepsExercise 1: Resistance band push-ups (Negative set)48-10Exercise 2: Kneeling resistance band low crossover (Drop set)48-12Exercise 3: Decline resistance band push-ups48-12Exercise 4:Resistance band single arm chest fly310-12. Negative sets are quite demanding, which is why you should give yourself at least 2-3 minutes of rest before starting it. By adding resistance bands to your inclines, you will increase the speed and acceleration of the movement. Pause and then return back to the starting position. You can use a chair or a table, anything sturdy enough to withstand the force.If you have a yoga mat on which to lay so it’s more comfortable when laying on the floor.How to do:Position yourself further away from the anchor point so that the band is stretched when holding it.Lie on the floor, or on a mat, by holding the resistance band with both hands. Emphasize on chest activation by squeezing your pec.Inhale and slowly return to your starting position.Remember to lean forward when doing this exercise. The incline chest press is the perfect way to bring more attention on your upper pecs. Decline Resistance Band Push-UpsThe decline angle, i.e. There is also an added benefit of doing this exercise with one arm where you can move the band further than the center of the chest. We can take a chest exercise example. Especially for those trying to get bigger pecs.It is one of the most effective exercises that targets the functionality of the chest, helps build overall upper-body strength, and promotes shoulder strength and flexibility.In other words, the benefits from chest dips do not stop at building muscle mass, but they transcend into improving your overall fitness. For example, if your first exercise is band push-ups, it’s not a good idea for your second one to be a banded chest press. Single Arm Resistance Band Chest Push DownUnfortunately, I have never seen this exercise be apart of other resistance band chest exercises lists.The purpose of this exercise is to mimic the movement pattern of chest variation dips.I am a big advocate of chest dips and believe that it should be apart of every chest workout. Now push your body upward to clap your both hands and then return back to the position. People go as far... 2. eccentric contraction) with extended legs.Drop Sets: It’s where you strip the excess weight (taking away roughly 20-25%) so that you can do 2-3 more repetitions of a certain exercise. But those exercises do not specifically isolate the inner chest. Keep your elbow slightly bent at all times.Don’t bend them too much either, because then you are enforcing the use of your biceps. “Sit back” with your butt so that your knees are above a … Keeping your elbows slightly flared out helps further stretch the chest.Do 8-10 repetitions for 3-4 sets. Resistance band workouts are fantastic because they can literally be done anywhere. So if you’re using your right arm – you’re going left and vice versa.Squeeze your chest at the top and hold that position for a second.Inhale and lower your hand back to your starting position.Repeat for the other side.Remember to go past the center of your chest and squeeze your pecs for maximum shortening and contraction.Do 8-10 repetitions for 3-4 sets. Fully stretch your hands backward with your palms facing downward. The chest flye with the band is an alternative of pec dec flye. Grab the resistance band through the loop with one hand and position your palm so it’s facing your body. Make sure that your hand and the band’s handle are just passing your back (about 5-7 inches).Keep your feet firm on the ground and in a staggered stance where one foot is in front of the other.Keep your chest puffed out, back straight with a slight arch, and knees slightly bent.With a slight bend in your elbow, exhale and pull the band past the center/middle of your chest. This is your starting position.Exhale and pull the band by engaging your chest muscles. Grab the other end of the band with both hand and with your palms facing each other. Single Arm Kneeling Resistance Band Low CrossoverThis resistance band chest exercise is sort of a double whammy. Standing Resistance Band Svend PressWhile the inner chest does not play as big of a role for chest mass, it still is a valuable area to target.The inner chest is responsible for a fuller and more “ripped” appearance. Training your chest once a week will only limit muscle protein synthesis and as such, you should train your chest twice a week.Combining your chest with other muscle groups, such as your triceps and shoulders, will be ideal for that. The fewer factors, the greater the muscle activation, the greater the growth.Because you are not using a bench to control the angle, you are going to have to use your arm to manipulate the incline angle and create a similar movement pattern.When doing this resistance band chest exercise I want you to really focus on maintaining a 15 to 30 degree angle of your arm.Going above that angle will activate your shoulders more and your chest less. Make sure that your hand and the band’s handle are just passing your back (about 5-7 inches).Keep your feet firm on the ground and in a staggered stance where one foot is in front of the other.Keep your chest puffed out, back straight with a slight arch, and knees slightly bent.With a slight bend in your elbow, exhale and pull the band past the center/middle of your chest. When doing negative sets for push-ups just drop on your knees instead of keeping your legs fully extended to push yourself back and only focus on lowering yourself (i.e. Knees bent, chest out, back straight and a slight arch in your lower back for stability.Grab the other end of the band with both hand and with your palms facing each other. And as you can see, it does it in a different way when compared to chest flys or crossovers. What Is Caffeine And Can It Affect My Health? But that’s a topic for a separate article all by itself.How to set up:Anchor the resistance band to something that is close to the floor. Do not fully extend your arms and lock your elbows to avoid undesirable strain to the joint.Do 8-10 repetitions for 3-4 sets. And to do so, we have to make sure that every factor that decreases the EMG activation (how much your muscle contracts) is removed from the equation. You should form almost a diagonal line starting from your feet all the way to your neck. The benefit of using resistance bands for chest flys is continuous stress applied to the chest throughout the entire movement of the exercise. Bring your hands below your chest. You can alternate your palms different, you can bring your hands close together or further apart, you do negatives and drop sets easily. Your energy will be the highest at the start of your workout than at the end. Run a looped band through your kneeling leg so that one end of the loop goes around your ankle. At the end of the week you will still carry out 4-6 chest exercises.Next to the exercises you will notice a marker either reading (Drop set) or (Negative set). Rest about 2 minutes before and after doing a drop set.Lastly, this chest workout is only an example. Now extend your arms straight upward and feel the tension in your chest. This exercise is an alternative exercise of a cable pulley. I personally use the door handle. Or at least, not as much as this band exercise.How to set up:All you need is a looped resistance band.How to do:Loop through the band’s hole and position it so its at chest level with one end of the band at your back and the other at your chest.Grab the resistance band with both hands with your palms open and facing each other. You don’t want to dogpile your training with exercises that target the chest the same way. Do not fully extend your arms and lock your elbows to avoid undesirable strain to the joint.Do 8-10 repetitions for 3-4 sets. Subtle things such as your hand position, the position of your elbows, and movement of your arm. If you have a door anchor this will be a much easier process for you.And if you don’t I would recommend looking up some. 5. You will notice that there are other resistance band chest exercises on this list that are similar as the traditional one, but have a variation added to them that activate the chest in a completely different way.So what’s the difference between the single arm band chest fly and the banded reverse grip chest fly?The banded chest fly maximizes the stretch of the pecs, while the reverse grip fly focuses on contraction or flex of the chest.How to do:Step on one end of a looped resistance band with your feet at shoulder width apart. For reference, I have already written a 6 week muscle building workout plan that you can check out. At the end of the day, it really comes down to what you personally would like to use. When doing negative sets for push-ups just drop on your knees instead of keeping your legs fully extended to push yourself back and only focus on lowering yourself (i.e. Loop through the band’s hole and position it so its at chest level with one end of the band at your back and the other at your chest. I’ve placed negative sets for exercises where you can use your opposing arm to help the working one. So why bother?Adding resistance bands to traditional push-ups will further increase the resistance.For example, let’s say that you weigh 175 lbs. This is your starting position.Take a staggered stance, where one leg is in front the other. Do not lock your elbow! Run your hands through the loop’s ends.How to:Get in a push-up/plank position with your hands on the ground at shoulder width apart and at chest level. So, just like free weights, resistance bands … The fewer factors, the greater the muscle activation, the greater the growth.Because you are not using a bench to control the angle, you are going to have to use your arm to manipulate the incline angle and create a similar movement pattern.When doing this resistance band chest exercise I want you to really focus on maintaining a 15 to 30 degree angle of your arm.Going above that angle will activate your shoulders more and your chest less. Descend to the point where your chest is almost touching the floor.Exhale and push yourself back to your starting position. When doing drop sets, try and carry out 6-8 repetitions before lowering the resistance of the bands. Bring your hands below your chest. Incline Resistance Band Chest PressNo chest workout would be complete without an incline exercise.The incline angle targets the upper chest. When doing drop sets, try and carry out 6-8 repetitions before lowering the resistance of the bands. Keep your hands at the chest level. You should form almost a diagonal line starting from your feet all the way to your neck. These benefits will translate into better performance with other exercises that require your triceps, shoulder or chest strength and in return provide better range of motion and heavier overloads.I can almost guarantee you that you are going to see great results just by implementing this exercise to your workout program.How to set up:You will need a looped resistance band and preferably a door anchor.You want a high anchor point. This specifically refers to people doing the incline bench press.The reasons why that is an issue is that the higher the incline angle, the more shoulder activation and the less chest activation (study).We want our chest to get bigger. 9 Best Resistance Band Exercises for Chest 1. Stop to the point where the band reaches head level.Inhale and slowly return the band to your starting position.8. 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