Chest Exercises Using Resistance Bands

Resistance bands provide a convenient, inexpensive and fun way to train. They’re an excellent choice for training on the go, as they’re light and take up little space. The use of resistance bands during chest workouts allows trainees to target the muscle with various exercises at various angles. The bands are available in different amounts of resistance. The thicker the band, the more resistance it provides. The variations in resistance allows trainees to keep their workouts challenging and continue to make progress overtime.

Chest Press

The chest press exercise mainly works the pectoralis major, the muscle that makes up the chest. Other muscles involved include the triceps and anterior deltoids, which are the front muscles of the shoulders.

Wrap the resistance band around a fixed object and stand in front of it. Hold the two handles and place each hand in front near your shoulders. Take a few steps away from the fixed object until you feel tension in the bands. Put one leg in front, tilt your torso slightly forward and stick your chest out. Extend your arms in front of you, squeezing your chest, but lock out your elbows. Return back to the initial position.

Chest Fly

Chest flys target the pectoralis major while taking the triceps out of the movement. The anterior deltoids, however, are involved during the exercise.

Attach the resistance band around a sturdy object, stand in front of it and hold the two handles. Extend your arms out to each side without locking out your elbows. Take a few steps forward until you feel some tension in the bands and put one leg in front of you. Tilt your torso slightly forward and stick your chest out. Pull both arms inwards, keeping a slight bend in the elbows, and squeeze your chest. Go back to the starting point.


The push-up is normally done only using a person’s bodyweight. Performing the exercise with a resistance band makes it more challenging. The push-up primarily hits the pectoralis major. In addition, the movement targets the triceps, anterior deltoids and serratus anterior.

Place the resistance band across your back and wrap it a few times around each hand. Get in a push-up position with your feet elevated and put the handles under your hands. Lower your torso down until your chest gets close to the ground. Push back up to the starting position. If you are a beginner and have difficulty performing the movement, you can put your knees down on the ground to facilitate execution of the exercise.

About this Author

Richard Choueiri is an American College of Sports Medicine-certified personal trainer and a mixed martial arts instructor. He is currently completing his pre-medical studies and a major in nutrition at Rutgers University. He has written for numerous publications, including and Physique Magazine.