10 Best Resistance Band Chest Workout & Exercises

For those who train at home, I’ve shared the 10 best resistance band chest exercises to build muscle. It includes step-by-step instructions to perform all exercises, their benefits, and a practical workout routine.

If you want to build a strong, muscular, and defined chest with resistance bands, explore this ultimate guide.

If you’re a personal trainer, you can also share these exercises with your clients to help them build stronger pecs.

Before I share the exercises, let’s quickly look at the chest anatomy, the benefits of training the chest with bands, and the types of bands needed to work the entire pectoral muscle.

Chest Muscle Anatomy

The chest or pectoralis major (pecs) is one of the largest upper body muscles that runs down from the neck to the abdomen.

It is a group of four small muscles, such as:

• Pectoralis major (Large fan-shaped muscle with two heads, clavicular and the sternocostal).¹ Solari F, Burns B. Anatomy, Thorax, Pectoralis Major. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK525991/
• Pectoralis minor (It’s located under the pectoralis major)
• Subclavius (a small muscle located beneath the clavicle), and
• Serratus anterior (It’s located more laterally under the chest wall)

You can hit all these chest muscles effectively with the following resistance band exercises:

1. Dual-arm Standing Chest Press
2. Resistance Band Pushup
3. Banded Floor Press
4. Single-Arm Chest Press
5. Resistance Band Bench Press
6. Bent-over High to Low Chest Press
7. Standing Chest Fly
8. Resistance Band Lying Chest Fly
9. Resistance Band Svend Press
10. Single-arm Upward Chest Fly

Are Resistance Bands Good for Chest Training?

Resistance bands are cost-efficient, compact, adaptable, and effective workout equipment that helps develop strength, mass, and mobility.² Lopes JSS, Machado AF, Micheletti JK, de Almeida AC, Cavina AP, Pastre CM. Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. SAGE Open Med. 2019;7:2050312119831116. Published 2019 Feb 19. doi:10.1177/2050312119831116

They are super helpful when it comes to building solid pectoral muscles. They provide a full range of motion and allow you to train your chest from every angle.

Here are the key benefits of doing chest exercises with resistance bands:

1. Resistance bands give you control over the range of motion. For example, you can adjust the angle, depth, and feel more stretch in a specific area. The greater range of motion allows you to hit the upper, middle, and lower chest efficiently.³ Pinto, Ronei S.1; Gomes, Naiara1; Radaelli, Régis1; Botton, Cíntia E.1; Brown, Lee E.2; Bottaro, Martim3. Effect of Range of Motion on Muscle Strength and Thickness. Journal of Strength and Conditioning Research 26(8):p 2140-2145, August 2012. | DOI: 10.1519/JSC.0b013e31823a3b15
2. You can do unilateral chest exercises with bands. Unilateral exercises involve training one arm at a time, allowing you to work more on your weaker side. They help improve strength imbalance and muscle appearance.⁴ The Benefits of Unilateral Training by Pete McCall, Health and Fitness Expert – American Council of Exercise (ACE)
3. Resistance bands chest workouts are suitable for those recovering from shoulder injuries. They hit pecs effectively without putting much stress on your shoulders.
4. Bands come in different resistance levels. You can adjust difficulty by changing the band’s stretch or combining multiple bands. For example, you can use bands with higher resistance levels to perform compound movements like push-ups and chest press.

Types of Resistance Bands You Need for a Chest Workout

Resistance bands have different types, such as loop bands, bands with handles, tube bands, and power bands.

They come with different tension levels, from 5 to 200lbs. The light bands are good for isolation and stretching exercises, while medium to heavy bands are good for strength and hypertrophy exercises.

The bands needed for chest training are:

• Resistance Bands with Handles: These bands are good for chest presses and flyes. The handles provide a solid grip and allow you to perform every rep smoothly.
• Power Bands (without handle): These bands are good for push-ups and floor presses. You can also do other exercises, such as standing chest press and chest flyes.
• Mini Bands: These bands come with light resistance levels and are good for dynamic warm-up exercises, such as pull-aparts and shoulder pass-throughs.

10 Best Resistance Band Chest Exercises

Let’s explore the best resistance band exercises for chest development and how to do them step-by-step.

1. Resistance Band Standing Chest Press

The standing chest press strengthens the chest and shoulders. It involves attaching the band to the door (using a hook) and pressing the band against the body. It engages the upper pecs and improves pushing strength.

Exercise Profile:

• Band Required: Resistance bands with hooks.
• Target Muscle: Upper Chest and Anterior Deltoids⁵ Santana JC, Vera-Garcia FJ, McGill SM. A kinetic and electromyographic comparison of the standing cable press and bench press. J Strength Cond Res. 2007 Nov;21(4):1271-7. doi: 10.1519/R-20476.1. PMID: 18076235
• Exercise Level: Beginner

Steps to do it:

1. Anchor the band behind you at shoulder height, take a couple of steps forward, and stand in the staggered stance.
2. Grab the handles firmly with your palms facing down and bending your elbows, hold your hands beside your chest.
3. Keep your core tight, chest up, and back straight. That’s the starting position.
4. Press the bands in front of you until your arms are entirely straight and your chest engages.
5. Pause for a moment, and then bring the band to the start. That is your one rep.

2. Resistance Band Pushup

Resistance band pushup is a compound exercise that engages multiple muscles simultaneously. It bolsters the triceps, anterior delts, and particularly the chest.

The banded push-ups increase strength and muscular endurance, build stronger pecs, and improve bench press.⁶ Chulvi-Medrano I, Martínez-Ballester E, Masiá-Tortosa L. Comparison of the effects of an eight-week push-up program using stable versus unstable surfaces. Int J Sports Phys Ther. 2012 Dec;7(6):586-94. PMID: 23316422; PMCID: PMC3537455.

Exercise Profile:

• Band Required: Power Bands with 20 to 60 lbs.
• Target Muscle: Chest, Triceps, and Shoulders
• Exercise Level: Intermediate

The banded push-up involves the following steps:

1. Wrap the band around your back and hands and get into the high plank position so that your body forms a straight line from head to heels.
2. Bending your elbows, lower your torso until your chest reaches close to the floor.
3. Now, push yourself back to the starting position. That is your one rep.
4. Do each rep in a controlled manner and with a full range of motion.
5. Keep your core tight throughout the movement.

You can also try different banded pushup variations, such as close-grip and incline pushups, to train your chest.

3. Resistance Band Floor Press

The resistance band floor press is another excellent upper body workout. It primarily strengthens chest and tricep muscles and increases your pushing strength and muscle mass.

It also helps you scale up for challenging movements, such as the banded pushup and bench press.

Exercise Profile:

• Band Required: Moderate to Heavy Bands
• Target Muscle: Chest & Triceps
• Exercise Level: Beginner

Steps to perform the floor press with a band:

1. Lie on the mat on your back and wrap the resistance band below and across your back.
2. Grab the handles firmly and hold your hands at your chest level.
3. Bend your knees and keep your feet flat on the ground.
4. Brace your abdominal muscles, inhale, and slowly press the band upward until your arms are straight and directly over your chest.
5. Exhale, hold for a second, squeeze your pecs at the top, and return to the start.
6. Aim for 10-15 reps with focusing on your negatives (lowering phase).

4. Standing Single-arm Chest Press

The standing one-arm press is an isolation exercise, allowing you to train each side of your chest effectively. It involves setting up the band at a shoulder height, standing in a split stance, and pressing the band against the chest.

The movement and stance also engage the anterior deltoids and abdominal muscles, helping you build a strong and functional upper body.

Exercise Profile:

• Band Required: Moderate to Heavy Bands
• Target Muscle: Chest & Shoulders
• Exercise Level: Beginner

How to perform a single-arm standing press:

1. Attach the band behind you at a proper height.
2. Grab the handle in your right hand with your palm facing down.
3. Bring your right foot back to stand in the split stance.
4. Keep your torso perpendicular to the floor and press the band forward until your arm is straight and your pecs are engaged.
5. Hold for a second and then return to the beginning position.
6. Aim for 10-12 reps per side. Do more on your underdeveloped side.

5. Resistance Band Bench Press

The resistance band bench press is a simple, effective way to grow chest muscle and build pushing strength. It is gentler on your joints than heavy barbell or dumbbell presses, making it suitable for beginners and people with poor shoulder mobility.

The banded bench press also keeps your chest under constant tension, from pushing the band above your chest to returning to the start, which is good for muscle growth.⁷ Burd NA, Andrews RJ, West DW, Little JP, Cochran AJ, Hector AJ, Cashaback JG, Gibala MJ, Potvin JR, Baker SK, Phillips SM. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012 Jan 15;590(2):351-62. doi: 10.1113/jphysiol.2011.221200. Epub 2011 Nov 21. PMID: 22106173; PMCID: PMC3285070.

Exercise Profile:

• Band Required: Heavy Band with Handles
• Target Muscle: Chest & Triceps
• Exercise Level: Beginner to Intermediate

Follow these steps to perform the banded bench press:

1. Wrap the band under the bench and grab the handles or ends in each hand.
2. Lie on the bench, ensuring the band runs across your upper back.
3. Bend your elbows with your hands near your chest and shoulder-width apart.
4. Press the band over your chest until your arms are straight and your pecs are contracted.
5. Return slowly to the start to complete your first rep.

6. Resistance Band Standing Incline Press

The incline resistance band press trains specifically the upper portion of the pectoralis major and adds definition to your overall chest muscles.

Exercise Profile:

• Band Required: Band with Handles
• Target Muscle: Chest & Anterior Delts
• Exercise Level: Beginner to Intermediate

Steps to perform this exercise:

1. Stand in the split stance with your feet 12 to 18 inches apart.
2. Wrap the band around your rear foot and grab the resistance band with an overhand grip.
3. Hold your hands beside your shoulder with your elbows bent.
4. Keep your abdominal muscles tight, and press the band at a 45-degree angle above your upper chest until your arms are straight. Squeeze your chest while pressing the band forward so you can feel the work in your pecs.
5. Hold for a moment at the top and then return to the start.

7. Resistance Band Upward Chest Fly

The upward chest fly targets the upper chest, including the serratus anterior muscles. It gives your chest a balanced appearance.

This movement also strengthens the shoulder’s front part, improves upward pulling strength, and enhances balance.

Exercise Profile:

• Band Required: Band with Handles
• Target Muscle: Chest & Anterior Delts
• Exercise Level: Beginner to Intermediate

The upward chest fly involves the following steps:

1. Stand in a staggered stance with your feet hip-width apart.
2. Wrap the band around your rear foot heel and grab the handles of the band tightly.
3. Slightly bend your elbows and rear knee, and raise the band in front of you until your arms are in front of your chest.
4. Pause for a couple of seconds at the top and then return to the start. That’s one rep.
5. Aim for three to four sets of eight to ten reps each.

8. Resistance Band Lying Chest Fly

The resistance band chest fly (an excellent alternative to dumbbell flyes) is an isolation exercise that contracts the chest muscles deeply and helps achieve a fuller chest.⁸ Bergquist R, Iversen VM, Mork PJ, Fimland MS. Muscle Activity in Upper-Body Single-Joint Resistance Exercises with Elastic Resistance Bands vs. Free Weights. J Hum Kinet. 2018 Mar 23;61:5-13. doi: 10.1515/hukin-2017-0137. PMID: 29599855; PMCID: PMC5873332.

It is a great resistance band chest exercise, but you also need a bench to perform this movement.

Once you’ve got the handled bands and a flat bench, follow these steps:

1. Secure the band’s middle portion under the bench’s lower part (below where your chest will rest).
2. Lie on the bench with your face up and your abs tight.
3. Grab the handles with a neutral grip and keep your arms out with your elbows slightly bent.
4. Pull the band until your hands meet above your chest. Focus on squeezing your chest during the movement.
5. Return slowly till you feel the stretch in your pecs. That’s one rep.

9. Resistance Band Svend Press

The Svend press works like a dumbbell squeeze press or plate pinch press. It keeps your pecs under constant tension and helps build a defined chest. With a resistance band, you can get the same advantage as a squeeze press, and that too without a bench.

Exercise Profile:

• Band Required: Light to Medium Handless Band
• Target Muscle: Chest & Triceps
• Exercise Level: Beginner

How to perform resistance band Svend press:

1. Stand upright with your feet hip-width apart.
2. Wrap the band around your upper back and your hands.
3. Keep your arms bent with your elbows tucked at your sides and palms facing each other.
4. Press the band forward until your arms are straight in front of you. And as you press, squeeze your chest thoroughly.
5. Pause for a moment and then return to the start. That’s one rep.

10. Resistance Band Pullover

The pullover is an excellent upper-body exercise to increase strength and mobility. It works on multiple muscles simultaneously, including the lats, arms, core, and chest. Adding it to your chest workout gives you more options to build your pecs.⁹ Marchetti, Paulo & Uchida, Marco C.. (2011). Effects of the Pullover Exercise on the Pectoralis Major and Latissimus Dorsi Muscles as Evaluated by EMG. Journal of Applied Biomechanics. 27. 380-4. 10.1123/jab.27.4.380.

Exercise Profile:

• Band Required: Light to Medium Band
• Target Muscle: Chest & Lats
• Exercise Level: Intermediate

How to perform a resistance band pullover for the chest:

1. Anchor the band to the door behind your head.
2. Lie on the floor with your knees bent and feet flat on the floor.
3. Grab the other end firmly with your hands and keep your arms straight behind your head.
4. Pull the band from face to chest until your pecs are fully engaged.
5. Return slowly to the start to complete your first rep.

30-minute Resistance Band Chest Workout Routine

I’ve shared all the chest exercises that one can do with resistance bands. Now, it’s time to use them to design a balanced chest workout routine for building muscle and definition.

Here’s a 30-minute chest workout for both males and females. You can follow this one or design your own.

Routine 1 – workout for beginners

Workout	Reps	Sets
Shoulder Pass Through (warm-up)	2	10-15
Pull Aparts (warm-up)	2	10-15
Resistance Band Floor Press	3	12-15
Standing Chest Press/Bench Press	3	12-15
Standing or Bench Chest Fly	3	12-15
Standing Upward Chest Fly	3	12-15

Routine 2 – Chest workout for experienced

Workout	Reps	Sets
Shoulder Pass Through (warm-up)	2	10-15
Pull Aparts (warm-up)	2	10-15
Resistance Band Pushup	4	10-12
Banded Bench Press	3	12-15
Standing/Lying Chest Fly	3	12-15
Resistance Band Pullover	3	10-12

Frequently Asked Questions (FAQs)

References

• 1
  Solari F, Burns B. Anatomy, Thorax, Pectoralis Major. [Updated 2023 Jul 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK525991/
• 2
  Lopes JSS, Machado AF, Micheletti JK, de Almeida AC, Cavina AP, Pastre CM. Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. SAGE Open Med. 2019;7:2050312119831116. Published 2019 Feb 19. doi:10.1177/2050312119831116
• 3
  Pinto, Ronei S.1; Gomes, Naiara1; Radaelli, Régis1; Botton, Cíntia E.1; Brown, Lee E.2; Bottaro, Martim3. Effect of Range of Motion on Muscle Strength and Thickness. Journal of Strength and Conditioning Research 26(8):p 2140-2145, August 2012. | DOI: 10.1519/JSC.0b013e31823a3b15
• 4
  The Benefits of Unilateral Training by Pete McCall, Health and Fitness Expert – American Council of Exercise (ACE)
• 5
  Santana JC, Vera-Garcia FJ, McGill SM. A kinetic and electromyographic comparison of the standing cable press and bench press. J Strength Cond Res. 2007 Nov;21(4):1271-7. doi: 10.1519/R-20476.1. PMID: 18076235
• 6
  Chulvi-Medrano I, Martínez-Ballester E, Masiá-Tortosa L. Comparison of the effects of an eight-week push-up program using stable versus unstable surfaces. Int J Sports Phys Ther. 2012 Dec;7(6):586-94. PMID: 23316422; PMCID: PMC3537455.
• 7
  Burd NA, Andrews RJ, West DW, Little JP, Cochran AJ, Hector AJ, Cashaback JG, Gibala MJ, Potvin JR, Baker SK, Phillips SM. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012 Jan 15;590(2):351-62. doi: 10.1113/jphysiol.2011.221200. Epub 2011 Nov 21. PMID: 22106173; PMCID: PMC3285070.
• 8
  Bergquist R, Iversen VM, Mork PJ, Fimland MS. Muscle Activity in Upper-Body Single-Joint Resistance Exercises with Elastic Resistance Bands vs. Free Weights. J Hum Kinet. 2018 Mar 23;61:5-13. doi: 10.1515/hukin-2017-0137. PMID: 29599855; PMCID: PMC5873332.
• 9
  Marchetti, Paulo & Uchida, Marco C.. (2011). Effects of the Pullover Exercise on the Pectoralis Major and Latissimus Dorsi Muscles as Evaluated by EMG. Journal of Applied Biomechanics. 27. 380-4. 10.1123/jab.27.4.380.