7 Resistance Band Chest Workout routines for Constructing Muscle

If you hear “resistance band exercise,” a set of jacked pectoral muscle groups will not be the primary picture that involves thoughts. However resistance band chest workouts — even people who make the most of the smallest “mini” band — can successfully construct power and mass within the chest muscle groups.

And, as a result of you are able to do resistance band chest workouts with minimal gear and restricted area, they’re excellent for individuals who work out at residence.To get essentially the most out of those strikes, it’s worthwhile to know which kind of band to make use of for every motion, the place to place the band, and, in some instances, how one can leverage your body weight.

The next resistance band chest workouts will train you how one can get essentially the most out of your resistance bands and construct a powerful higher physique.

1. Broad Slender Push-Up

• Slip a mini band round each wrists and assume a plank place together with your palms a couple of inches wider than shoulder-width. (To make the motion simpler, decrease your knees to the ground.)
• Conserving your core engaged, your elbows tucked in, and your head in keeping with your backbone, decrease your chest to inside a couple of inches of the ground.
• Push again as much as a plank place. Carry your proper palm and transfer it towards your midline, putting it immediately beneath your shoulder. Do the identical together with your left hand, narrowing your hand place.
• Now, together with your palms shoulder-width aside, carry out a second push-up: decrease your chest to inside a couple of inches of the ground, then push again as much as a plank place.

• Slip a mini band round each wrists. Get on all fours together with your palms immediately beneath your shoulders and your knees bent 90 levels under your hips and hovering a couple of inches above the bottom. That is the beginning place.
• Conserving your again flat and core engaged, transfer ahead utilizing a “cross-crawl” sample, concurrently transferring reverse palms and toes collectively (i.e., left hand and proper foot, proper hand, and left foot).
• Proceed transferring ahead with reverse palms and toes in unison for the required variety of steps, sustaining pressure on the band always. Reverse the motion to work your method again.

• Slip a mini band round each wrists. Stand tall together with your toes hip-width aside and your arms in entrance of you, preserving pressure on the band.
• Bend your knees, hinge at your hips, and squat down, putting each palms on the ground.
• Bounce your toes again to a push-up place: palms beneath the shoulders and balls of your toes on the ground and your physique in a line from head to heels, core engaged and again straight.
• Bounce your toes again to your palms and arise. As you come to a standing place, pull your shoulders again, resisting the pull of the band.

4. Plank Lateral Stroll

• Slip a mini band round each wrists and assume a plank place together with your palms immediately beneath your shoulders. Unfold your toes a bit of wider than hip-width.
• Conserving pressure on the band, concurrently stroll your proper hand and foot to the proper. Instantly observe with the left hand and left foot. Take two extra steps to the proper.
• Utilizing the identical motion sample, take three steps to the left to return to your beginning place.

5. Wrap-Round Chest Press

• Stand tall together with your toes hip-width aside.
• Fold a resistance band in half, and, holding the ends in every hand, wrap the folded band round your higher again in order that it’s just below your armpits.
• Holding the folded finish near your chest to create resistance, lengthen the other arm ahead. Maintain your arm at shoulder-height and your palm dealing with inward.
• Full all reps earlier than switching sides.

6. Incline/Decline Chest Press

Incline press

• Anchor a resistance band at chest peak. Along with your again to the anchor level, maintain the handles at shoulder peak together with your palms dealing with ahead, and stroll ahead till you’re feeling pressure within the band. Step your proper foot again right into a staggered stance. That is the beginning place.
• Conserving your core braced, lengthen your arms up in entrance of you at a 45-degree angle.
• Pause, after which slowly reverse the motion to return to the beginning place. Do your whole reps, after which swap to a decline press.

Decline press

• Carry the handles to the edges of your torso, and flip your palms in order that your palms are dealing with up.
• Conserving your again flat and core braced, press the handles ahead, in order that your arms are angled towards the ground when absolutely prolonged.
• Pause, after which slowly reverse the motion to return to the beginning place.

7. Banded Chest Fly

• Anchor the center of a big resistance band to a hard and fast object at chest peak. Standing together with your again to the mounted object, maintain the ends of the band in every hand.
• Conserving your again straight and core engaged, elevate your arms out to your sides, palms dealing with ahead, and stroll a step or two ahead so as to create pressure on the band. Place one foot in entrance of the opposite, so that you’re in a staggered stance.
• Bend your elbows barely, ensuring to not allow them to journey behind your shoulders. That is your beginning place.
• Pull your palms towards one another in huge arcs in entrance of you, pausing when your palms contact. Slowly return to the beginning place.
• Alternate your entrance foot with every set.

Get Quick Outcomes With Joey Thurman

If you happen to’re in search of extra nice band workouts, take a look at Joey Thurman’s BODi program. Doing exercises which might be simply 20 minutes or much less, you’ll begin to really feel stronger and fitter in as little as three weeks.