Pulling the upper arms forward and toward the center of the body.It’s one of Arnold Schwarzenegger’s favorite chest exercises. Boxes or chairs for example.This will allow for an even greater range of motion as your elbows are going to go further behind your body and provide a better stretch for your chest. It usually focuses on your lower and middle chest muscles. These indicate that the last set of that exercise is a negative or drop set.Negative sets:  Involves doing 4-5 repetitions of eccentric movement with weights that are beyond your capacity. The fewer factors, the greater the muscle activation, the greater the growth.Because you are not using a bench to control the angle, you are going to have to use your arm to manipulate the incline angle and create a similar movement pattern.When doing this resistance band chest exercise I want you to really focus on maintaining a 15 to 30 degree angle of your arm.Going above that angle will activate your shoulders more and your chest less. These benefits will translate into better performance with other exercises that require your triceps, shoulder or chest strength and in return provide better range of motion and heavier overloads. 6. You have entered an incorrect email address! The bench press is king. These indicate that the last set of that exercise is a negative or drop set.Negative sets:  Involves doing 4-5 repetitions of eccentric movement with weights that are beyond your capacity. Keeping your elbows slightly flared out helps further stretch the chest.Do 8-10 repetitions for 3-4 sets. Everything You Need to Know, How Much Does Online Therapy Cost? Subtle things such as your hand position, the position of your elbows, and movement of your arm. And to do so, we have to make sure that every factor that decreases the EMG activation (how much your muscle contracts) is removed from the equation. Stop once your chest is about to touch the floor.Exhale and push yourself back to your starting position. Step onto the resistance band and hold it with your hands at your waist level. Of course not. Emphasize on chest activation by squeezing your pec.Inhale and slowly return to your starting position.Remember to lean forward when doing this exercise. Do not fully extend your arms and lock your elbows to avoid undesirable strain to the joint.Do 8-10 repetitions for 3-4 sets. You don’t want to dogpile your training with exercises that target the chest the same way. Mind-muscle connection is a powerful tool that is shown to actually promote better and more effective muscle growth (study). Both exercises target the chest through the same movement and involve the chest the same way.It’s not that it’s a waste of time, per se, but your time exercising can be spent more effectively.This chest exercise is a good example of a different movement patter even though it is still technically a fly. 3. This will take away the strain from your chest, triceps and shoulders and place it on your elbow joint. They are great for promoting strength and muscle growth. Just like with the pullover, focus on using your chest moving the weight.How to set up:You only need a looped resistance band.Maybe use a pillow, mat, or some other soft object on which you can kneel.How to do:Get in a half-kneeling position. At the end of the week you will still carry out 4-6 chest exercises.Next to the exercises you will notice a marker either reading (Drop set) or (Negative set). Resistance band chest press also targets your middle pecs. Slightly tilt your upper body forward and your head straight. Before you do pectoral fly exercises, you will need to find a workout area that has a tall and narrow object, like a pole or a pipe, that you can loop the resistance band around so it stays in place. Knees bent, chest out, back straight and a slight arch in your lower back for stability.Grab the other end of the band with both hand and with your palms facing each other. Inhale and return to your starting position. An effective chest exercise with bands that targets your lower and middle chest. Do not fully extend your elbows and focus on engaging and squeezing your chest.Inhale and return to your starting position.Do 8-12 repetitions for 3-4 sets. Decline Resistance Band Push-UpsThe decline angle, i.e. And to do so, we have to make sure that every factor that decreases the EMG activation (how much your muscle contracts) is removed from the equation. Single Arm Kneeling Resistance Band Low CrossoverThis resistance band chest exercise is sort of a double whammy. Bring your hands below your chest. I have decided to share my collected knowledge in the field with my readers in hopes of making lives easier. Your first set can be a band-less one as a warm-up. If you introduce other groups, and double the workouts per week, you can do 2-3 exercises for the chest per session. If your door handle is lower than your chest level, try kneeling down and see whether it is at an appropriate height.eval(ez_write_tag([[336,280],'the_bodybuilding_blog_com-banner-1','ezslot_3',126,'0','0']));You can also attach the band something like a wall bracket or a sturdy fence post. Make sure that your hand and the band’s handle are just passing your back (about 5-7 inches).Keep your feet firm on the ground and in a staggered stance where one foot is in front of the other.Keep your chest puffed out, back straight with a slight arch, and knees slightly bent.With a slight bend in your elbow, exhale and pull the band past the center/middle of your chest. So, grab the part closest to your chest. Negative sets are quite demanding, which is why you should give yourself at least 2-3 minutes of rest before starting it. They are more of an isolated exercise, when compared to the bench press. They are more of an isolated exercise, when compared to the bench press. Incline Resistance Band Chest PressNo chest workout would be complete without an incline exercise.The incline angle targets the upper chest. If you introduce other groups, and double the workouts per week, you can do 2-3 exercises for the chest per session. According to American Journal of Sports Medicine 90% of all injuries recorded at the gym come from dumbbells and barbells (source). By adding a band to the mix you are left with an amazing resistance band chest exercise.How to set up:Grab a “looped” resistance band of a desired weight resistance.Drape the band across your upper back, below your shoulders. That should tell you something.Arnold states “…it is a great movement for hitting the pecs with maximum intensity to achieve maximum growth”. Do not lock your elbow! However, they can be applied to fewer exercises, making them lack diversity.At the end of the day, it really comes down to what you personally would like to use.But if it were up to me, I would just stick with the looped resistance bands.Ok, with all of that being said.Let’s dive into:The Top 9 Resistance Band Chest Exercises For a Bigger Chest 1. Knees bent, chest out, back straight and a slight arch in your lower back for stability.Grab the other end of the band with both hand and with your palms facing each other. Keep your back straight, legs fully extended, your feet close to each other, and your hands at shoulder width and at chest level.Inhale and slowly lower yourself towards the floor. But it does an even better job at activating the chest’s main function – arm adduction. Which is why, when doing this exercise you want to focus on using your chest to move the band.And I quite literally mean visualize using your pecs to move the weight. But it does an even better job at activating the chest’s main function – arm adduction. You will notice that there are other resistance band chest exercises on this list that are similar as the traditional one, but have a variation added to them that activate the chest in a completely different way. 4 Week Resistance Band Chest Workout For MassRead before starting:I have only included the exercises that I have listed in this article.This workout program is suitable for both beginners and intermediates.I personally believe that they are enough to add variability to your program, but you can always introduce other exercises to the mix.But I want you to lookout for one thing:Make sure that the exercises that you pick have a different movement pattern from the rest of the exercises in the program. Legs fully extended, back straight and chest out. As you can notice, there are currently 4 exercises per session. One that is above your head – so for example the top of your door works perfectly.The height should be enough so that the band is stretched at your starting position and will allow you to fully stretch your chest.Again, make sure that the anchor point is sturdy enough to withstand the pressure from the band.How to do: Stand with your feet at shoulder with apart, knees slightly bent, back straight with a slight arch and your chest puffed out.Grab the resistance band through the loop with one hand and position your palm so it’s facing your body. Because your elbow is slightly bent and you are using an underhand grip, it can be easy to fall victim to using your biceps to help.So, make sure that you don’t go too heavy. eval(ez_write_tag([[336,280],'the_bodybuilding_blog_com-leader-1','ezslot_10',128,'0','0']));We have already targeted that part of the chest with the band chest flys, crossover and reverse grip flys. When doing drop sets, try and carry out 6-8 repetitions before lowering the resistance of the bands. You don’t want to dogpile your training with exercises that target the chest the same way. So, make sure that you don’t go too heavy. The set-up for this resistance band chest exercise is just like the standing chest press (above), but you’ll alternate the arms pressing rather than extending both at the same time. Make sure that your hand and the band’s handle are just passing your back (about 5-7 inches).Keep your feet firm on the ground and in a staggered stance where one foot is in front of the other.Keep your chest puffed out, back straight with a slight arch, and knees slightly bent.With a slight bend in your elbow, exhale and pull the band past the center/middle of your chest. 6. How to set up:Setting up this exercise will require some tinkering and testing to make sure that the band is securely attached and so that you are properly targeting the chest muscles.You will need to find something sturdy to anchor the resistance band by tying it around. If you are standing up straight, you are putting more emphasis on your triceps and shoulder and less on your chest. Most commercial resistance bands offer a resistance of about 60lbs to 80 lbs. Stand … It’s the best of both worlds: it does a great job at contracting the chest (just like the reverse grip chest fly) and the stretch of the chest (like with traditional flys).The main thing to watch out here is to not incorporate your biceps. It’s the best of both worlds: it does a great job at contracting the chest (just like the reverse grip chest fly) and the stretch of the chest (like with traditional flys).The main thing to watch out here is to not incorporate your biceps. Mass building exercises, such as the banded push-up, is perfect for you to go heavier and really overload your muscles.Make sure that you maintain proper form throughout the entire movement to avoid injury and to properly target the chest.For the same reason, you would want this resistance band chest exercise to be at the start of your workout. The bench press does a great job at targeting both the pectoralis major and minor by activating their main functions. 9. The main thing to watch out here is to not incorporate your biceps. Fully stretch your hands backward with your palms facing downward. So if you’re using your right arm – you’re going left and vice versa.Squeeze your chest at the top and hold that position for a second.Inhale and lower your hand back to your starting position.Repeat for the other side.Remember to go past the center of your chest and squeeze your pecs for maximum shortening and contraction.Do 8-10 repetitions for 3-4 sets. Make sure that the anchor is at your chest level. You don’t want to dogpile your training with exercises that target the chest the same way. Do not lock your elbow! Boxes or chairs for example.This will allow for an even greater range of motion as your elbows are going to go further behind your body and provide a better stretch for your chest. Hold the band with your hands. The upper chest is notorious for being smaller for everyone when compared to other parts of the muscle. Let’s get started. Why is this important? Mind-muscle connection is a powerful tool that is shown to actually promote better and more effective muscle growth (study). This is your starting position.Take a staggered stance, where one leg is in front the other. You can be as creative as you wish, just make sure you maintain diversity.Now that I have that out of the way here is the 4 week resistance band chest workout:Week 1:ExercisesSetsRepsExercise 1: Resistance band push-ups (Drop set)48-10Exercise 2: Resistance band single arm chest fly48-12Exercise 3: Resistance band pullover38-12Exercise 4: Incline resistance band chest press (Drop set)310-12Week 2:ExercisesSetsRepsExercise 1: Incline resistance band chest press (Drop set)48-10Exercise 2: Resistance band single arm chest fly (Drop set)48-12Exercise 3: Kneeling resistance band low crossover48-12Exercise 4: Resistance band svend press310-12Week 3:ExercisesSetsRepsExercise 1: Resistance band chest push down (Negative set)48-10Exercise 2: Resistance band svend press48-12Exercise 3: Resistance band push-ups 48-12Exercise 4: Resistance band reverse grip fly (Drop set)310-12Week 4:ExercisesSetsRepsExercise 1: Resistance band push-ups (Negative set)48-10Exercise 2: Kneeling resistance band low crossover (Drop set)48-12Exercise 3: Decline resistance band push-ups48-12Exercise 4:Resistance band single arm chest fly310-12. Secure the band under a rear leg of the bench, nearest your head. And if you don’t I would recommend looking up some. That weight is now pushing down and activating your triceps and shoulders.This study compared the  EMG activation (how much the muscle contracts) between elastic bands and free weights and found that there is barely any difference. Just like with the pullover, focus on using your chest moving the weight.How to set up:You only need a looped resistance band.Maybe use a pillow, mat, or some other soft object on which you can kneel.How to do:Get in a half-kneeling position. The more divers the better.Watch out for the specific movement that you’re doing with your arms, the angles, and the rotation of your grip (underhand, overhand and neutral).Also, if you want to maximize muscle growth and ensure a bigger chest, make sure that you are benefiting from protein synthesis.Protein synthesis occurs every 36 to 48 hours and is a result of weight training. This will add too much tension to your shoulder and is especially dangerous for people who already experience some shoulder pain.Do 8-12 repetitions for 3-4 sets. Boxes or chairs for example.This will allow for an even greater range of motion as your elbows are going to go further behind your body and provide a better stretch for your chest. Have a look at the tutorial of this exercise. I personally use the door handle. And let’s be honest, having good inner pecs looks badass.I mean, come on.eval(ez_write_tag([[336,280],'the_bodybuilding_blog_com-leader-1','ezslot_10',128,'0','0']));We have already targeted that part of the chest with the band chest flys, crossover and reverse grip flys. Also, it activates your chest muscles and helps in muscle building. Whatever you use, make sure that it’s sturdy and can withstand the pressure from the bands. Keep your knees slightly bent, back straight with a slight arch in your lower back.Exhale and push forward until your arms is almost fully extended. So, grab the part closest to your chest. So if your goal is to get bigger pecs, chest flys need to be a part of your workout program.As, I previously mentioned. Resistance Band Reverse Grip Chest FlyTo get a bigger chest, or promote general muscle growth, you need to add exercises with different “movement patterns” to your workout.Movement pattern can be summarized by “the way that your body uses the target muscle (being the chest) to move the weight”. Push-Ups with Resistance Bands. If regular push-ups are too hard to carry out with resistance bands, instead of keeping your legs straight, get in a kneeling push-up position. Keeping your elbows slightly flared out helps further stretch the chest.Do 8-10 repetitions for 3-4 sets. This will add unnecessary tension to your elbow joint and take away the strain from the chest. Resistance Band PulloverThe pullover is a great exercise that emphasizes on the stretch of the chest muscles. Squeeze your chest once you reach that point. And let’s be honest, having good inner pecs looks badass.I mean, come on.eval(ez_write_tag([[336,280],'the_bodybuilding_blog_com-leader-1','ezslot_10',128,'0','0']));We have already targeted that part of the chest with the band chest flys, crossover and reverse grip flys. Have a look at its tutorial. Exhale and push yourself back to your starting position. This helps add additional strain to your inner pecs. This is your starting position.Take a staggered stance, where one leg is in front the other. Just by lifting your weight off the ground, you are already controlling that weight, and some, with better range of motion. It’s the best of both worlds: it does a great job at contracting the chest (just like the reverse grip chest fly) and the stretch of the chest (like with traditional flys).The main thing to watch out here is to not incorporate your biceps. Of course, if you do combine other muscle groups, you will need to lower the amount of chest exercises you do per workout. Squeeze your chest at the top of the movement and hold that position for a second.Inhale and lower the band to the starting position.The focus of this band exercise is chest contraction (flex). No chest workout would be complete without an incline exercise. You can be as creative as you wish, just make sure you maintain diversity.Now that I have that out of the way here is the 4 week resistance band chest workout:Week 1:ExercisesSetsRepsExercise 1: Resistance band push-ups (Drop set)48-10Exercise 2: Resistance band single arm chest fly48-12Exercise 3: Resistance band pullover38-12Exercise 4: Incline resistance band chest press (Drop set)310-12Week 2:ExercisesSetsRepsExercise 1: Incline resistance band chest press (Drop set)48-10Exercise 2: Resistance band single arm chest fly (Drop set)48-12Exercise 3: Kneeling resistance band low crossover48-12Exercise 4: Resistance band svend press310-12Week 3:ExercisesSetsRepsExercise 1: Resistance band chest push down (Negative set)48-10Exercise 2: Resistance band svend press48-12Exercise 3: Resistance band push-ups 48-12Exercise 4: Resistance band reverse grip fly (Drop set)310-12Week 4:ExercisesSetsRepsExercise 1: Resistance band push-ups (Negative set)48-10Exercise 2: Kneeling resistance band low crossover (Drop set)48-12Exercise 3: Decline resistance band push-ups48-12Exercise 4:Resistance band single arm chest fly310-12. Resistance Band Push-UpsThe bench press is often categorized as the single best exercise for chest.eval(ez_write_tag([[336,280],'the_bodybuilding_blog_com-box-4','ezslot_4',124,'0','0']));People go as far as saying that if you could only do one exercise, for chest or in general, then that should be the bench press.It makes perfect sense. And as you can see, it does it in a different way when compared to chest flys or crossovers.This band exercise does also activate your lats as they stretch along with the chest to carry out the movement.With that being said, our goal is to emphasize on chest growth. Squeeze your chest once you reach that point.Inhale and slowly return to your starting position.Something important to remember when doing this exercise is to try and avoid keeping your arms straight and locking your elbows. At the end of the week you will still carry out 4-6 chest exercises.Next to the exercises you will notice a marker either reading (Drop set) or (Negative set). Resistance Band PulloverThe pullover is a great exercise that emphasizes on the stretch of the chest muscles. Then, by incorporating a resistance band to the exercise, say a 20 or 30 lbs one, you are now lifting 142 to 152lbs off the ground.Now this is a completely different game. Stop at the point when your arm is almost fully extended, but do not fully extend or lock your elbow. And to do so, we have to make sure that every factor that decreases the EMG activation (how much your muscle contracts) is removed from the equation. Especially for those trying to get bigger pecs. Or at least, not as much as this band exercise.How to set up:All you need is a looped resistance band.How to do:Loop through the band’s hole and position it so its at chest level with one end of the band at your back and the other at your chest.Grab the resistance band with both hands with your palms open and facing each other. Squeeze your chest at the top and hold that position for a second. Stand with your feet at shoulder with apart, knees slightly bent, back straight with a slight arch and your chest puffed out. Your energy will be the highest at the start of your workout than at the end. Flat bench is considered in an effective chest exercise with bands. This is to ensure that your chest is worked throughout the entire movement.Do 8-12 repetitions for 3-4 sets.7. Have your arms extended above your head. Save my name, email, and website in this browser for the next time I comment. Pause and stretch your chest muscles. This is your starting position.Exhale and pull the band by engaging your chest muscles. Do not fully extend your elbows and focus on engaging and squeezing your chest.Inhale and return to your starting position.Do 8-12 repetitions for 3-4 sets. Keep your feet firm on the ground and in a staggered stance where one foot is in front of the other. We have completed the 15 top chest exercises with bands you can download the PDF here. 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