Best Chest Workouts With Resistance Bands

About

Resistance bands are a versatile piece of equipment employing their elasticity to create progressive resistance throughout the range of motion.

This characteristic permits exercises tailored to engage the chest muscles effectively, including pectoral-focused movements such as presses and flys.

Targeting the chest, this workout emphasizes horizontal pressing and shoulder adduction to develop strength and definition in the upper body.

Adjustable resistance levels make this equipment suitable for diverse fitness levels and goals, enhancing its utility in achieving muscle engagement.

Resistance bands are a great way to add variety to your training and increase muscle fiber recruitment. They are also a great training tool to use in a time where you do not have access to iron plates and barbells, or are on the go and have limited space and equipment at your disposal.

In this article, I’m going to focus on how to use resistance bands to work your chest. I will also provide a sample resistance band chest workout.

Adding resistance band training into your current weight lifting routine can help you increase power production and add a new straining stimulus to your workouts.

It is important to note that while resistance band training can be an effective method to train without using heavy weights, it does have its limitations with individuals who are stronger, or are looking to maximize muscle growth and strength.

If you are looking to add these into your training program, be sure to also balance this with compound strength training as well for best results.

Workout 1

Chest

The 8 Best Chest Exercises with Resistance Bands

Ranked By

Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

1. Handle Band Pec Fly
SETS LOGGED
379,446
Chest Strength
52 mScore
Chest
Handle Bands
The Handle Band Pec Fly is a chest and shoulder exercise that helps isolate these muscles effectively. Using resistance bands allows you to control the resistance better and makes the move easier on your shoulders at the start.
How to do it
The Handle Band Pec Fly is a chest and shoulder exercise that helps isolate these muscles effectively. Using resistance bands allows you to control the resistance better and makes the move easier on your shoulders at the start.
Sets, Reps, Weight
1
8reps
2
8reps
3
8reps
4
8reps
Full Video & Instructions
2. Loop Band Standing Incline Chest Press
SETS LOGGED
53,739
Chest Strength
88 mScore
Chest
Loop Bands
The Loop Band Standing Incline Chest Press targets the upper chest and shoulders while also engaging your core and legs for stability. It uses a loop band to simulate the incline press, making it a great exercise for building upper body strength at home or in the gym.
How to do it
The Loop Band Standing Incline Chest Press targets the upper chest and shoulders while also engaging your core and legs for stability. It uses a loop band to simulate the incline press, making it a great exercise for building upper body strength at home or in the gym.
Full Video & Instructions
3. Loop Band Push Up
SETS LOGGED
77,928
Chest Strength
72 mScore
Chest
Loop Bands
The Loop Band Push Up is a modified push-up that uses a resistance band for added intensity. This exercise strengthens your chest, shoulders, and triceps while also engaging your core for better stability.
How to do it
The Loop Band Push Up is a modified push-up that uses a resistance band for added intensity. This exercise strengthens your chest, shoulders, and triceps while also engaging your core for better stability.
Full Video & Instructions
4. Loop Band Single Arm Incline Chest Press
SETS LOGGED
40,387
Chest Strength
88 mScore
Chest
Loop Bands
The Loop Band Single Arm Incline Chest Press is a strength exercise that targets your chest, shoulders, and triceps. Doing it on one side helps engage your core and balance strength between both sides. The incline position focuses more on your upper chest, and using loop bands adds adjustable resistance.
How to do it
The Loop Band Single Arm Incline Chest Press is a strength exercise that targets your chest, shoulders, and triceps. Doing it on one side helps engage your core and balance strength between both sides. The incline position focuses more on your upper chest, and using loop bands adds adjustable resistance.
Full Video & Instructions
5. Loop Band Standing Chest Press
SETS LOGGED
64,207
Chest Strength
76 mScore
Chest
Loop Bands
The Loop Band Standing Chest Press mimics the bench press while targeting the chest, shoulders, and triceps. Using a loop band for resistance, this exercise can be done at home without heavy equipment, making it easy and effective for beginners.
How to do it
The Loop Band Standing Chest Press mimics the bench press while targeting the chest, shoulders, and triceps. Using a loop band for resistance, this exercise can be done at home without heavy equipment, making it easy and effective for beginners.
Full Video & Instructions
6. Loop Band Standing Decline Chest Press
SETS LOGGED
46,167
Chest Strength
81 mScore
Chest
Loop Bands
The Loop Band Standing Decline Chest Press works the lower chest muscles while standing. Using a loop band, this exercise helps strengthen the lower pectorals and improve chest definition, making it suitable for all fitness levels. It also engages your core for stability as you perform the movement.
How to do it
The Loop Band Standing Decline Chest Press works the lower chest muscles while standing. Using a loop band, this exercise helps strengthen the lower pectorals and improve chest definition, making it suitable for all fitness levels. It also engages your core for stability as you perform the movement.
Full Video & Instructions
7. Loop Band Push Up on Knees
SETS LOGGED
26,207
Chest Strength
93 mScore
Chest
Loop Bands
The Loop Band Push Up on Knees is a beginner-friendly variation of the standard push-up that uses a loop band for extra resistance while being performed on your knees. This exercise strengthens the chest, shoulders, triceps, and core, making it suitable for those new to exercise or recovering from injury.
How to do it
The Loop Band Push Up on Knees is a beginner-friendly variation of the standard push-up that uses a loop band for extra resistance while being performed on your knees. This exercise strengthens the chest, shoulders, triceps, and core, making it suitable for those new to exercise or recovering from injury.
Full Video & Instructions
8. Loop Band Single Arm Fly
SETS LOGGED
32,095
Chest Strength
63 mScore
Chest
Loop Bands
The Loop Band Single Arm Fly strengthens your chest and shoulders by focusing on one side at a time. Using a loop band increases resistance, helping to build muscle and improve posture. It's suitable for all fitness levels and can enhance muscle balance and joint stability.
How to do it
The Loop Band Single Arm Fly strengthens your chest and shoulders by focusing on one side at a time. Using a loop band increases resistance, helping to build muscle and improve posture. It's suitable for all fitness levels and can enhance muscle balance and joint stability.
Full Video & Instructions

Best Chest Workouts With Resistance Bands

About

Workout 1

Chest

Handle Band Pec Fly

Loop Band Standing Incline Chest Press

Loop Band Push Up

Loop Band Single Arm Incline Chest Press

Loop Band Standing Chest Press

Loop Band Standing Decline Chest Press

Take the guesswork out of training.

The 8 Best Chest Exercises with Resistance Bands

1. Handle Band Pec Fly

How to do it

2. Loop Band Standing Incline Chest Press

How to do it

3. Loop Band Push Up

How to do it

4. Loop Band Single Arm Incline Chest Press

How to do it

5. Loop Band Standing Chest Press

How to do it

6. Loop Band Standing Decline Chest Press

How to do it

7. Loop Band Push Up on Knees

How to do it

8. Loop Band Single Arm Fly

How to do it

Alternative Workouts

Alternative Workouts with Resistance Bands

Alternative Chest Workouts

Alternative Chest Workouts with Resistance Bands