Chest Exercises With an Exercise Band

The resistance band offers an effective alternative to free weights and machines for training your chest that may be more convenient for you, especially if you have a small area in which to workout. Resistance bands will never provide you with the amount of resistance that a weight machine can, but they come with “heavier” weights and you can always double up.

Band Resisted Push-Up

One way to use a band to work your pecs is to take the classic chest exercise, the push-up, and wrap a band around your back to provide resistance. All you need to do is to take an exercise band while you are standing up and hold an end in the palm of each hand. Then, place the band on your upper back and get into push-up position. Put one hand on the floor at shoulder-width distance apart, which will trap the ends of the band between your hands and the floor. Next, step your feet back so that your legs are straight and you are holding yourself on your toes. The arms are straight in the starting position. Do a band-resisted push-up by bending your elbows to lower your body and then press them straight again against the resistance of the band.

Chest Press with Elastic Band

The chest press exercise works your chest, arms and shoulders. You can do it standing up like the chest flye, but you can also do this exercise lying on a stability ball to also work your core. The ball also will give you something to hold the band in place with. Perform the exercise lying with your shoulders and head on the ball. Bend your knees at right angles and press your feet flat into the floor. Raise your hips to make a straight line with your torso. Wrap the band under the ball so you can hold the ends in each hand with your arms bent and held at your sides. Your palms should be facing forward, with your fists pointing toward the ceiling. Press your arms up toward the ceiling and straighten them, touching your hands together over the center of your chest. Return your arms to the starting position to complete one chest press.

Exercise Band Chest Flyes

The chest flye exercise targets the pecs with less involvement of the arms to perform the exercise. Wrap a band around a stationary object at waist level. Stand with your back to the object and hold your arms out to the sides at shoulder height, with your palms facing forward. Each hand holds one end of the band. Step one foot forward and bend your front knee to assume a sturdy stance. Your arms need to round slightly and then maintain this small angle. Bring your arms forward and together in front of your body to do the flye. Pull your arms back to complete one repetition.

About this Author

Sarka-Jonae Miller has been a freelance writer and editor since graduating cum laude from Syracuse University in 2003. She was a personal trainer for four years with certifications from AFAA and NASM. Miller also worked at 24 Hour Fitness, LA Fitness and as a mobile trainer. Her career in the fitness industry begin in 2000 as a martial arts, yoga and group exercise instructor.