If the bands are the only equipment you use to bolster your chest and arms, this article is for you.
In this article, I’ve shared the best resistance band workouts for arms and chest that can help you build strength and mass and improve the upper body muscle appearance.
Resistance bands are super effective exercise equipment, as they are easy to use, compact, adaptable, cost-effective, and allows you to perform numerous exercises from the upper to the lower body.
Training with resistance also provides similar strength gains compared to traditional weight training – shown in a small study published by SAGE Open Medicine.
30-Minute Resistance Band Workouts for Arms and Chest to Build Muscle
Instructions to do the workouts:
- Take as little rest as possible between sets.
- You can either follow a circuit workout or the standard rep-set method, depending on your suitability. Circuit training is challenging and is more suitable for intermediates.
- For some people, completing a workout can take more than 30 minutes. And if you don’t want to train for more than half an hour, you can adjust it to suit your need.
Week 1
- Banded Pushups – 3 sets x 10 reps
- Overhead Triceps Extensions – 2 sets x 12 reps
- One-arm Bicep Curl – 2 sets x 10 reps
- Floor Press – 3 sets x 10 reps
- Triceps Kickback – 2 sets x 10 reps
- Hammer Curl – 2 sets x 10 reps
Week 2
- Banded Pushups – 3 sets x 10 reps
- OH Triceps Extension – 2 sets x 10 reps
- One-arm Bicep Curl – 2 sets x 10 reps
- Standing Incline Press – 2 sets x 10 reps
- Bench-Assisted Dips – 3 sets x 10 reps
- Concentration Curl – 2 sets x 10 reps
Week 3
- Floor Press –3 sets x 10 reps
- Banded Pushup – 3 sets x 10 reps
- Dual Arm Banded Curl – 2 sets x 15 reps
- Upward Chest Fly – 2 sets x 12 reps
- Bench-Assisted Dips – 3 sets x 10 reps
- Concentration Curl – 2 sets x 15 reps
Week 4
- Banded Pushup – 3 sets x 10 reps
- Svend Press – 2 sets x 10 reps
- Single-arm Bicep Curl – 2 sets x 15 reps
- Lying Chest Fly – 2 sets x 10 reps
- Overhead Triceps Extension – 2 sets x 15 reps
- Hammer Curl – 2 sets x 15 reps
- Standing Chest Press – 3 sets x 10 reps
Resistance Band Chest and Arms Exercises (How-to Guide)
1. Standing Chest Press
Anchor the band to the door frame at an appropriate height, turn your body away from the door, take a few steps forward, and stand straight in a staggered stance. Press the band out in front of you until your chest is fully activated. Return to the start and repeat.
2. Banded Pushup
Wrap the band around your back and arms and get into a high plank position with your arms straight and bands under your palms. Lower your torso until your chest is close to the floor, then push back to complete one rep.
3. Floor Press
Lie with your face up and knees bent. Wrap the band around your chest, grab each end firmly with your hands, and hold them at the sides of your chest. Press the band upward until you feel the full contraction in your pectoral muscles. Return to the start and repeat.
4. Standing Incline Press
Stand into a lunge stance, right foot leading the position. Place the band under your left foot and grab the band firmly with your hands hip-width apart. Press the band diagonally until your arms are straight. Return to the start and repeat.
5. Upward Chest Fly
Stand upright with your shoulder width apart. Wrap the band around your feet and hold the ends firmly in each hand with an underhand grip, arms extended at your side. Raise the band in front of you until your chest is fully engaged. Return to the start and repeat.
6. Standing Chest Fly
Attach the band to the door frame, firmly grab the ends, turn away from it, take a few steps forward, and stand in the split stance. Press out in front of you until you feel the complete contraction in your pecs. Return to the start and repeat.
7. Svend Press
Wrap the band around your back and stand tall with your feet together. Keep your elbows bent and hold your hands close to your chest. Press the band against you until your pecs are entirely engaged.
8. Overhead Triceps Extension
Place the one end of the band under your feet and stand tall. Grab the opposite end firmly, bend your elbows, and keep your hands behind your head. Extend your arms over your head until your triceps are fully activated. Return to the start and repeat.
9. Triceps Kickback
Attach one end of the band to the door’s lower section and grab the opposite end with your left hand. Take a few steps back, lean forward, and maintain a flat back. Extend your left arm until you feel the full contraction in your triceps.
10. Diamond Push-up
Wrap the band around your back, and place your hands on the floor (making a triangle shape); the band will be under your palms. Lower your trunk until your chest is close to the floor, then push back to complete one rep.
11. Bench Assisted Dips
Wrap the band around your shoulders and grab the ends under your palms. Place your hands on the edges of the bench, keep your legs extended on the floor, and let your hips hang off the floor. Dip your glutes at an appropriate point, then extend your arms till your triceps are fully activated.
12. Neutral Grip Triceps Pushdown
Anchor the resistance band to the higher point and grab the other end firmly. Take a few steps back, lean your torso forward, and push the band down until your arms are straight.
13. Single-arm Bicep Curl
Position one end of the band under your right foot and grab the other with your right hand. Keep your elbow straight and close to your body. Perform as many curls as you like.
14. Concentration Curl
Sit on your right knee and bend the other. Place one side of the band under your left foot and grab the other with your right hand. Put the back of your left arm inside of your thigh. Slightly lean forward and curl your arm until you feel the good activation in your biceps.
15. Hammer Curl
Grab a band and stand upright with your feet hip-width apart. Put one end of the band under your feet and grab the other side with a neutral grip. Keep your arms extended in front of your thigh and perform as many curls as you like.
16. Dual Arm Banded Curl
Place one end of the band under your feet and grab the other end with an underhand grip. Keep your arms straight and down, and do as many curls as needed.
Related Exercises:
