These Resistance Band Chest Workouts Are So Effective for Building Muscle

You don’t necessarily need a bulky set of dumbbells to get the chest muscle activation you seek. Resistance band chest exercises are the surprising, sneaky way to inject some fire into basic chest exercises, which, over time, can help you see results. In fact, research shows that bands have the ability to boost gains just as well as weight machines and dumbbells do.

Meet the Expert: Alex Germano, P.T., D.P.T., G.C.S., CF-L2, a physical therapist and clinician with FOX Rehabilitation.

Resistance bands also have the added benefit of being “inexpensive and portable, which offers more ease of use for many people,” says Alex Germano, P.T., D.P.T., G.C.S., CF-L2, a physical therapist and clinician with FOX Rehabilitation. That’s why she likes them. Plus, “resistance bands can be used in many planes of motion more easily than dumbbells,” she adds, making them more accessible to people with different abilities.

Below, Germano breaks down more resistance band perks and outlines a full resistance band chest workout you can try at home or the next time you hit the gym.

What are resistance bands?

Resistance bands are thick, stretchy bands made of rubber or latex that can intensify many regular workouts by adding an element of, well, resistance. There are all different types of resistance bands, including thick, flat therapy bands, tube bands with handles, mini bands, and figure eight-shaped bands.

Can you get a good chest workout from resistance bands?

Yes. Continuing with the dumbbell comparison, Germano puts things into perspective: “Resistance bands offer something called accommodating resistance,” she explains. “This is a different type of resistance than a dumbbell.” In essence, it means that resistance increases during the lifting or pulling motion of the band, rather than staying the same. “This gives a unique challenge to muscles,” Germano adds.

Accommodating resistance specifically enhances chest workouts by improving muscle strength and hypertrophy, or muscle gain, Germano says. “The resistance bands are also well tolerated by joints, which means you can perform many repetitions to improve muscle strength and size,” she adds. Lastly, resistance band chest exercises also work on shoulder stabilizers, Germano says, by putting continuous tension on the muscles. “This increased time under tension can lead to greater muscle fiber recruitment and stimulate muscle growth,” she explains.

What muscles do resistance band chest exercises work?

The below chest exercises in particular will work a variety of muscles, including the traditional chest muscles—pectoralis major and minor—plus the shoulders, triceps, upper back, and core, Germano says.

How to structure a resistance band chest workout

“Try adding chest exercises in two times per week,” Germano recommends. “Resistance bands offer a variety of intensity levels, so choose something lighter to start and progress in repetitions, sets, or resistance as you become used to the movement.”

She continues: “Try to move slowly during the eccentric phases—or raising movements—as it will increase time under tension, leading to more muscle growth. You can even add resistance bands to your traditional dumbbell chest movements for more challenge and tension during different parts of the lifts.”

Resistance band chest exercises to try

Keep scrolling for Germano’s custom chest resistance band workout:

Resistance band push-ups

resistance band chest exercises banded push-up

“The resistance band push-up will be felt primarily along the chest and triceps,” Germano says. “You will feel the greatest resistance at the top of the push-up.”

How to: Using a looped band, place each end of the loop in the palm of each hand, stretching the length of the band across your back. “Make sure the band is placed along the upper back and not on the lower back,” Germano notes. Assume push-up position, and proceed to do a push-up as normal, pushing through the resistance of the band.

Resistance band chest fly

Resistance banded chest fly

Germano says this exercise primarily targets the major and minor chest muscles (pecs), as well as the shoulders. The resistance should increase as your arms get closer together, she adds.

How to: Hold the band similar to how you did for the push-up—a loop in each hand. While standing, hold your arms out into a T-shape, then close them into a large clap. Repeat. “You will want to ensure the band is secure around your upper back before focusing on moving the hands together with equal speed,” Germano says.

Resistance band chest press

resistance band chest press

This standing press fires up not only the major and minor chest muscles, but also the shoulders, triceps, and upper back, Germano says. “Most of the resistance will be felt at the end of the chest press,” she adds.

How to: While standing, hold the band the same way you did in the above exercises. “Secure the band across your back, and focus on pressing straight out in front of you,” Germano says. If you want more of an upper-back burn, she suggests reaching your hands slightly more forward at the end of the range of motion so that your shoulder blades move apart.

Resistance band single arm fly

resistance band single arm fly

This is primarily a chest exercise, but you may be surprised to find your core turned on after a few reps, Germano says.

How to: Secure your loop band to something sturdy and stationary—be it a pole or a piece of exercise equipment—by wrapping it around the anchor point and feeding one side through the other and pulling it taut. Then, grab on to the excess loop, standing parallel to it, and pull the band across your chest. Repeat. “Try and keep your arm as straight as possible during the movement, brace your core before moving your arm to the midline of your body,” Germano recommends.

Resistance band dip

resistance band dip

“This exercise will improve chest strength and tricep strength,” explains Germano. “The resistance band will primarily be assisting you with this exercise and won’t provide extra resistance.”

How to: Secure the band under your two hands on a dip bar. Then, rest your knees in the resistance band, and lower yourself before using your triceps to push yourself back up, and repeat. “Try and drop into a deep range of motion and press out strong with straight arms at the top,” Germano says.

Resistance band forward raise

resistance band forward raise

This move triple dips into the shoulder and pec muscles, as well as the core, Germano explains. “The resistance will be the highest at the top of the raise,” she adds.

How to: Place your feet firmly in one end of the looped band, securing it to the ground. Place the other end in your palms, and lift the band, kind of like you’re doing bicep curls. “Keep your palms facing up to the ceiling,” Germano says. “Brace your core before lifting the arms. The arms should lift to shoulder level only.”

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