Chest Resistance Band Training – How to Get Started

If you’re looking for an effective way to get into chest resistance band training, you’ve come to the right place. Resistance bands are an excellent option for those who are just starting and don’t have access to expensive gym equipment.

Three Chest Resistance Band Training Exercises

This guide will show you how to get started with three basic chest exercises using resistance bands. So let’s get started!

Standing Chest Press

To perform this exercise, stand with your feet hip-distance apart and hold a handle in each hand. Start by inhaling as you bring your arms to your sides until they are at shoulder height. Then, Exhale as you press both handles straight forward in front of you.

Ensure your elbows remain slightly bent throughout the movement, and keep your shoulders down and back. Focus on keeping tension in the band throughout the entire exercise and ensure it doesn’t slack off during the press. Once you’ve fully extended the arms, please return them to shoulder height. Now repeat 10-12 times for one set.

Chest Fly

For chest flys, start by lying flat on a mat or bench with both feet firmly planted on the floor. Hold both handles in each hand above your chest (make sure there is some tension in the band). Keep a slight bend in your elbows as you exhale. Next, slowly open both arms wide from side to side until they reach shoulder height (like wings).

When fully extended, pause briefly before returning your arms toward each other. They should be in front of your body against the resistance from the band. Now repeat 10-12 times for three sets.


Finally, we have pushups with resistance bands! To begin this exercise, kneel on all fours on a soft surface. Now, place your knees hip-distance apart and hands placed slightly wider than shoulder-width apart on either side of your body. Next, put one foot through each resistance band loop. The resistance band should run under both legs, underneath your knees, towards your waistline, and at the back of your body. Make sure there is some tension here but not too much that it’s uncomfortable!

From here, exhale as you press down through both palms and extend both legs behind you into the plank position. Now slowly bending at both elbows down towards the floor, keep a strong core throughout this movement. Once you get close enough to tap onto the ground below, pause briefly before pushing yourself back into the plank position. Finally, ensure you get resistance from the band before repeating it 8-10 times for three sets.

Conclusion on How to Get Started with Chest Resistance Band Training

As we can see, getting into chest resistance band training can be pretty simple when done correctly. But it takes consistency and dedication to get results! With these three basic moves under your belt (standing chest press, chest fly, and pushups), you can confidently move on to more challenging exercises. Then, you can try more challenging activities using your trusty bands, pullovers, or incline presses! Happy training!

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