Resistance Band Chest Workout: How to, Exercises, Benefits

In the absence of dumbbells, barbells and bench, the best equipment you can use for the home workout is the resistance band. Resistance Bands are of different types, for example, Loop Bands, resistance band with handles, rubber band etc. And in this article, I’ve included the top 10 resistance band chest workout that you can do at home with a mix of all bands.

This article includes; 1) A list of 10 best chest workout with resistance bands, 2) How to perform each resistance band chest exercise with step-by-step instructions, 3) Benefits of training chest with bands and 4) resistance bands chest exercise routine.

Exercises included in this article is for all fitness levels, especially for beginners. Beginners can try these resistant band chest workout before starting out weight training, as this will improve their strength, power as well as the grip that will be useful when they start lifting dumbbells and barbells.

Related: 10+ Dumbbell Chest Exercises For Home And Gym

Okay, so let’s get started…

Resistance Band Chest Workout ( List of Exercises)

  1. Standing Chest Press With Resistance Band
  2. Resistance Band Pushup (Or Press-Up)
  3. Resistance Band Floor Press
  4. Standing Single-Arm Chest Press
  5. Resistance Band Alternate Floor Press
  6. Resistance Band Standing Incline Press
  7. Standing Lower Chest Fly With Bands
  8. Resistance Band Single-Arm Downward Chest Fly
  9. Standing Middle Valley Chest Press
  10. Resistance Band Single-Arm Upward Chest Fly

1. Standing Chest Press with Resistance Band

If you love working out with the resistance band, then try this standing chest press as it will give you the slightly similar benefits of dumbbell and bench press. This exercise engages your chest fully so that you can build better and bigger pecs at home.

Places, where you can attach the resistance band: Door handles, Windows or anything where you can attach and if not possible move to another exercise.

How to perform Resistance band standing chest press workout

  1. Anchor the band behind you at shoulder height, stand in the hip-width stance.
  2. Hold the handles of the band with an overhand grip with your palms facing down.
  3. Bend your elbows at 90-degree angle to a level of your chest. And take a reverse step with your right foot into a split squat stance. And slightly bend your torso forward at the hips. This is your starting position.
  4. Breathe in and extend elbows by pushing hands away from the chest until arms are fully straight in front of you.
  5. Breathe out and reverse the movement to return to the start. That is your one rep.
  6. Control the movement of the band throughout the movement.

2. Resistance Band Pushup (or Press-up)

Resistance band pushup is a beginner to intermediate level workout you can do at home to increase your strength, power, and muscle endurance. It works on several muscles at once, such as the chest, triceps, shoulders, and the core.

How to do push-up with the resistance bands:

  • Grab the end of a resistance band in each hand with an overhead grip and stretch it across your back.
  • Get into a pushup position so that your body is straight from the head to the heels. And your arms are straight underneath your shoulders.
  • Keeping your abdominal muscles tight, lower your body until your chest reaches one to two inches off the floor.
  • Hold for one second and then push yourself back to starting position. That is your one repetition.
  • Do each rep in a controlled manner and with a full range of motion.

3. Resistance Band Floor Press

In the absence of dumbbells, you can try floor press with a resistance band. The resistance band floor press engages your chest and tricep muscles and increases your pushing strength.

Here are the simple steps you can follow to do a Resistance Band Floor Press

  1. Start with lying on the mat, place the resistance band below and across your back. And grab the handles of the band with your hands at your chest level. Palms should be facing forward.
  2. Keep your elbows bend at your sides and knees bent at 90-degree angle. This is your starting position.
  3. Brace your core, slowly press the band upward toward the ceiling until your arms are straight and directly over your chest.
  4. Hold for a second, squeeze your pecs at the top of lift then lower your arms back to the beginning position. That’s one rep!

Related: 12 Upper Chest Workout And Exercises Of All Time


4. Standing Single-arm Chest Press

To perform the single-arm chest press with a resistance band, you need to attach the band to something. For example, you can use the door handle. You can also use the bed, but when you anchor the band to the bed, you need to stand on your knees as it will allow you to perform this movement with ease.

How to perform resistance band standing single-arm chest press

  1. Attach the band behind you at shoulder level and grab the end of it with your one hand with your palm facing down. Take a reverse step with your one foot so that you stand in the split squat stance.
  2. Keep your torso perpendicular with the floor, and press the band forward until your arm is straight in front of the shoulder.
  3. Hold for a second, and then return your arm back to the beginning position. That’s one rep!

5. Resistance Band Alternate Floor Press

How to do Resistance Band Alternate Floor Press

  1. Wrap the resistance band across your back band and hold the end of the band each side with your palms are facing forward.
  2. Lie on the floor, keep your feet flat and knees bent, and hold the band with your hands to a level your chest. This is your starting position.
  3. Brace your core, and alternately press the hands toward the ceiling until your arms are straight and directly over your chest. Do as many reps as required.

It would be nice If you mix normal and alternate band floor press in the same set. For example, if you’re doing three sets of resistance band floor press, then you can complete in the following manner, set 1: 5 reps normal press, 5 reps alternate each side and then 5 reps normal press. And repeat the same process three times to complete three sets.


6. Resistance Band Standing Incline Press

Difficulty Level: Beginner to Advanced

Major muscles worked: Upper Chest

Where to anchor the band? Door, window or anywhere if possible. If not, switch to other exercises.

  1. Attach the band behind you at a higher point (slightly more than your height) and stand in the staggered stance.
  2. Grab the handles of the band with an overhand grip with your palms facing down. And bend your elbows at 90-degree angle and hold your hands at your chest height.
  3. Slightly lean your torso forward at the hips and keep your chest upright This is your starting position.
  4. Inhale and extend elbows by pushing hands away from the chest until arms are fully straight in front of you.
  5. Breathe out and reverse the movement to return to the start. That is your one repetition.
  6. Squeeze your chest while pressing the band forward so that you pecs get fully engaged.

7. Standing Lower Chest Fly With Bands

The upper fly or lower chest fly especially works on the lower chest. It will work as lower bench press or upward cable fly. And the best thing you can do this exercise at home.

How to do resistance band lower chest fly

  1. Stand in the hip-width stance with your foot over the band, and hold the handles of the band with an underhand grip besides your hips. Palms facing forward.
  2. With a slight bend in your elbows, raise your arms up until they are together in front of your face.
  3. Pause for a couple of seconds at top of the lift and then return to the start. That is your one repetition. Do as many repetitions as required.

8. Resistance Band Single-Arm Downward Chest Fly

Difficulty Level: Beginner to Advanced

How to perform single-arm downward fly

  1. Anchor the band behind you at a height higher than you and stand in the split squat stance.
  2. Grab both handles with your one hand, palm facing the forward, and hold your arm straight out to the side. And keep your other hand at your side.
  3. Now, pull the band and bring your arm in front of the chest. Squeeze your pecs while bringing the band in front of your chest.
  4. Hold for a sec and then return to the start. That is your one repetition.
  5. Do as many reps as required.

9. Standing Middle Valley Chest Press

The middle valley chest press works like dumbbell squeeze press and engages your pecs fully. With a resistance band, you can get the same advantage as squeeze press but without dumbbells and bench.

Here’s how to do middle valley chest press

  • Anchor the band behind you at shoulder height, and stand in the hip-width stance.
  • Grab the handles in each hand, bend your elbows and hold your hand in front of your chest also close to your body.
  • Now, press the band forward until your arms are straight in front of you. And as you press, squeeze your chest fully and then return to the start.

10. Resistance Band Single-Arm Upward Chest Fly

resistance band chest workout
  • Attach the band to a lower point behind you, stand in the staggered stance, and grab both handles with one hand with an underhand grip, palm facing forward. And Hold your arm straight at your side. This is the start.
  • Now, raise your arm upward until your arm is straight at your chest height. Hold for a second at the top and then slowly return to the start. That’s one repetition.
  • Do as many reps as you can.

Benefits of Chest Workout with Resistance Bands

1. Range of Motion

Resistance bands allow you to have control over a range of motion that is necessary when you workout to build muscles and strength. With the bands, you can option use both full and partial range of motion.

2. They help you modify or progress an exercise

You can do plenty of chest exercise with only one resistance band. Bands give you options to modify or change exercise difficulty according to your strength. For example, you can grip the band in a way so that you can make easy and tough to pull and press.

3. You Can use anywhere

One of the important benefits of the resistance bands is that you can use them anywhere you like. Such as at home, gym, hotels, parks or on the street. However, all resistance band chest workout mentioned in the post can’t be performed everywhere because you need something to attach the band. But you still you can do some of the important ones.


Resistance Band Chest Exercise Routine

2-Day Complete Chest Workout Pan

Day 1 (of First Chest Day)

Middle Chest Exercise

  • Resistance Band Floor
    • 2 Sets x 16 Reps each: 4 Both arms + 8 Alternate + 4 both arms
  • Resistance Band Pushup
    • 2 Sets x 12 Reps each
  • Standing Chest Press
    • 3 Sets x 16 Reps each: 4 Both arms + 4 single-arm each hand + 4 both arms

Upper Chest Exercise

  • Resistance Band Standing Incline Press
    • 3 Sets x 16 Reps each: 4 Both arms + 4 single-arm each hand + 4 both arms

Lower Chest Workout

  • Resistance Band Single-Arm Upward Chest Fly
    • 3 Sets x 16 Reps each: 4 Both arms + 4 single-arm each hand + 4 both arms

Day 2 (or Second Chest Day)

Middle Chest Exercise

  • Resistance Band Pushup
    • 1 Set x 15 Reps
  • Standing Chest Press With Resistance Band
    • 3 Sets x 16 Reps each: 4 Both arms + 4 single-arm each hand + 4 both arms
  • Standing Middle Valley Chest Press (In the end, after the upper and lower chest)
    • 2 Sets x 12 Reps each

Upper Chest

  • Resistance Band Standing Incline Press
    • 3 Sets x 16 Reps each: 4 Both arms + 4 single-arm each hand + 4 both arms

Lower Chest

  • Resistance Band Single-Arm Upward Chest Fly
    • 3 Sets x 16 Reps each: 4 Both arms + 4 single-arm each hand + 4 both arms

Final Words

If you’re doing chest exercises with resistance bands, you need better control over your arms so that you can perform each rep more effectively. And adding resistance bands to your chest workout routine can be an efficient way to develop more strength and overall performance. Try this resistance band home chest workout routine for improving strength and developing chest. But don’t expect a lot from resistance bands. Because the dumbbells and the barbells are better for muscle building.

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