5 Best Chest Exercises with Resistance Bands

Can resistance bands actually help build chest muscle?

Being one of the most underrated fitness equipment, resistance bands are often overlooked. Many people wonder if they are an effective alternative in building muscle and strength. 

The answer is yes. They are the perfect fitness gadget for you, and here's why.

There is a general misconception regarding resistance band training being inferior to weight training. Let’s look at the science behind strength training: What matters most is how much weight your muscles are lifting or working against. Whether it's 20 kg while doing a bench press lifting weights or using a resistance band. Your muscles won't know the difference.

Scientific studies suggest that resistance bands are just as effective as dumbbells or weights when it comes to building your chest muscles. Whether you plan to do chest flys or a few reps of chest press - resistance bands are great for building a bigger chest [1].

Furthermore, there is a far lower risk of injury for those who use resistance bands as compared to dumbbells or barbells.

5 best resistance band chest exercises that work

Resistance bands are a great tool to work out any muscle group in your body. This time we will focus on exercises for a stronger chest. We have also incorporated some functional training routines to also improve your core strength.

You won't need a full-fledged gym or bulky dumbbells. Grab your resistance band and, let’s get started:

1. Chest Press

Lie on your back. Place your feet flat on the floor, hip-width apart. Place the band behind your back and hold it in both hands. Hold the band in your fist. 

Straighten both arms towards the sky. Return to starting position in a controlled movement.

Pro tip: Keep your core engaged. Lower back in slight contact to the ground. 

Level: Easy

2. Fly

Place the resistance band behind your back. 

Hold your arms at chest height, keeping them slightly flexed (don't lock your elbows), and stretch your arms to each side. Move your stretched arms in front of your chest, bringing your hands together. Squeeze your chest muscles and make sure your elbows stay in line with your arms at chest height. 

Pro tip: Keep your core engaged. Arms stay at a horizontal level. Keep your shoulders down. 

Level: Easy

3. V-sit Chest Fly

Lie on your back and keep your feet above the ground at a 45-degree angle. Keep your head up and chin tucked. Place the band behind your back and hold it in both hands.

Move your stretched arms in front of your chest, bringing your hands together. Squeeze your chest muscles and make sure your elbows stay in line with your arms at chest height. Return slowly to the starting position to complete the repetition.

Pro tip: Keep your lower back flat on the ground at all times by tucking your lower ribs in. Only lower legs as far as maintaining correct form. Keep your legs straight throughout the exercise. The closer you bring your hands together, the more tension you will get. Apply closer grip for added tension.

Level: Hard

4. Single Arm Press

Place the band behind your back and hold it in both hands. Bring one hand close to your chest. Hold the other arm next to your body in the hammer position. Apply tension to the band. 

With your arm next to your body and your hand parallel to your body, stretch the band forward until your arm is completely straight and your hand is in front of you. While stretching your arm forward twist your hand upward. Squeeze your chest muscles. Bend your elbow and twist your hand to return to the starting position with your arm at a  90-degree angle and your hand aligned with your body. Repeat the exercise with controlled movement.

Pro tip: Keep your back straight and chest up. During the exercise, do not move your shoulders back or forward - keep them upright.

Level: Easy

5. Dead Bug

Lie on your back: knees and hips bent at 90°. Place the band behind your back and hold it in both hands with your arms fully extended.

Keep your lower back slightly arched at hand's width off the ground. Slowly lower your right leg as far as your lower back can support it. Concentrate on a stable lower back. Bend your elbows while moving one leg towards the ground. Pause, then return to start and repeat on the opposite side.

Pro tip: Keep your lower back stable. Brace your core. Knees stay above your hip. Keep your shoulders away from your ears.

Level: Hard

How many reps?

15 reps of each exercise and repeat the whole set 2 times.

Area of Focus: Chest.

STRAFFR, the personal trainer in your pocket

Let’s be honest, who doesn’t like a strong chest that makes you look confident? This workout enables you to increase your chest strength without hitting the gym.

On top of that our busy schedules don't leave us with a lot of time to work out on a regular basis. As long as you have a good resistance band, you can work out anytime and anywhere. 

If you are searching for resistance bands, you might as well go for the best: Enter STRAFFR, the personal trainer in your pocket. The intelligent STRAFFR band connects to the corresponding fitness app that allows you to complete a variety of exercises at personalized intensity levels.

With over 50 exercises and workouts designed by personal trainers and physiotherapists, the STRAFFR app is here to help you achieve your personal fitness goals. Download the app to get access to great workouts and detailed instructions.

Whether it is strength building, stretching, mobility, or enhancing your flexibility - STRAFFR is one band with multiple uses.

Thanks for reading! To find out more about STRAFFR, the intelligent resistance band, head over to the website and pick one up for yourself.

[1]  Muscle Activity in Upper-Body with Resistance Bands vs. Free Weights