15 Resistance Band Chest Exercises

For A Complete At Home Chest Workout

Most bodybuilding and strength training routines require the use of barbells, dumbbells, adjustable benches, cables, and machines. But what if you can’t go to the gym and you don’t have all that equipment at home?

Well, believe it or not, you can replicate all that gym equipment with a simple set of resistance bands. In this article, I show you 15 resistance band chest exercises. So you can get a complete chest workout at home.

Resistance Band Chest Exercises

Resistance Band Chest Exercises

To make it easier to plan your workout, I’ve divided the resistance band chest exercises into three groups based on the gym equipment they replace or replicate. Then I’ll give you multiple variations to target different parts of your chest muscles.

Barbell Press Alternative Resistance Band Chest Exercises

First, I’ll start with resistance band exercises you can use if you don’t have a barbell bench press.

Resistance Band Push-Up

With the resistance band push-up, both of your hands are planted securely on the floor. This is similar to the way the barbell secures your hands together during a bench press.

To do a resistance band push-up, you’ll start by wrapping the band around your back and grabbing one end in each hand. Then assume the standard push-up starting position and perform the movement as you normally would.

Mid Chest Variation

To target the middle portion of your chest, perform the resistance band push-up as demonstrated in the video above. This is most similar to a standard flat barbell bench press.

Upper Chest Variation

For your upper chest, you can elevate your feet on a bench or a box in order to shift the load more towards your shoulders. This is most similar to an incline barbell bench press.

Lower Chest Variation

And for your lower chest, you can elevate your hands on a bench or box in order to shift the load more towards your abdomen. This is most similar to a decline barbell bench press.

Dumbbell Press Alternative Resistance Band Chest Exercises

There are a couple of different ways to replicate a dumbbell pressing movement using resistance bands. I’ll take you through both options below.

Option 1: Resistance Band Chest Press

With the resistance band chest press, each arm is working independently which involves more of the stabilizer muscles in your shoulder. This is a lot like the free-weight movement of the dumbbell bench press.

To do a resistance band chest press, start by wrapping the band around your back and grabbing one end in each hand. Then lay with your back on the floor and elbows bent at about 90 degrees. From here begin the pressing movement.

Mid Chest Variation

To target the middle portion of your chest, perform the resistance band chest press straight up towards the ceiling. This is most similar to a flat dumbbell bench press.

Upper Chest Variation

For your upper chest, press the band at a slight upward angle towards your head. This is most similar to an incline dumbbell bench press.

Lower Chest Variation

And for your lower chest, press the band at a slight downward angle towards your belly button. This is most similar to a decline dumbbell bench press.

Option 2: Standing Anchored Resistance Band Chest Press

Another way to do this exercise is using a band or bands anchored behind you. This is easiest to do with tube bands that come with a door anchor. But you can also tie off two power bands to a sturdy object.

With the bands anchored, step forward with one in each hand until you feel tension and plant your feet with a staggered stance. Then press the bands while keeping your body upright.

Mid Chest Variation

To target the middle portion of your chest, anchor the band at about chest height. Then perform the pressing movement straight out in front of you, so the bands stay parallel to the floor.

Upper Chest Variation

For your upper chest, anchor the bands close to the floor. Then perform the pressing movement at a slight upward angle. The key is that you should be pressing at the same angle as the bands.

Lower Chest Variation

And for your lower chest, anchor the bands at about head level. Then perform the pressing movement at a slight downward angle. Again the key is to press at the same angle as the bands.

Chest Fly Alternative Resistance Band Chest Exercises

There are also a couple of different ways to do chest flies with bands. So I’ll explain both options.

Option 1: Dual Anchored Resistance Band Chest Fly

This variation uses the same setup as the anchored chest press above. You’ll use the same bands and starting position.

But this time, start the movement with your hands spread wide apart and elbows slightly bent. Then squeeze your upper arms together while keeping your arms relatively straight.

Mid Chest Variation

To target the middle portion of your chest, anchor the band at about chest height. Then perform the fly movement straight out in front of you, so the bands stay parallel to the floor. This is most similar to a standard flat dumbbell fly.

Upper Chest Variation

For your upper chest, anchor the bands close to the floor. Then perform the fly movement at a slight upward angle. Again, your arms should follow the same angle as the bands. This is most similar to an incline dumbbell fly.

Lower Chest Variation

And for your lower chest, anchor the bands at about head level. Then perform the fly movement at a slight downward angle. Make sure your arms move in the same plane as the bands. This is most similar to a decline dumbbell fly.

Option 2: Single Anchored Resistance Band Chest Fly

With the dual anchored bands, you lose some resistance on the chest muscles at the top of the range of motion. This is because your straight arms take up some of the tension the same way they do on dumbbell flies.

With a single anchored resistance band, you can turn your body about 90 degrees towards the band. This way the tension is greatest when your chest is in the contracted position. And it works more inner chest similar to a cable or pec deck.

In this video, the exercise is performed with an underhand grip. This is another way to put a little more tension on the lower chest. A perpendicular handle distributes tension more evenly across the chest. While an overhand grip would involve more anterior deltoid.

Mid Chest Variation

To target the middle portion of your chest, anchor the band at about chest height. Then perform the fly movement straight across your body, so the band stays parallel to the floor.

Upper Chest Variation

For your upper chest, anchor the band close to the floor. Then perform the fly movement at a slight upward angle.

Lower Chest Variation

And for your lower chest, anchor the band at head level or a little higher. Then perform the fly movement at a slight downward angle.

Resistance Band Chest Workout Example

Now that you know these 15 resistance band chest exercises, you can create an almost infinite number of at-home chest workouts. But all those options could give you analysis paralysis, so here’s a sample resistance band chest workout to get you started.

Resistance Band Chest Exercises Workout

With this workout, you hit your chest from all angles and with multiple rep ranges to trigger maximum muscle stimulation. Similar to what you would get with barbells or dumbbells with an adjustable bench. So give this workout a try on your next chest day.

Also, if you’re using light tube bands and you can do more than the reps shown, then you can double up on bands to increase the resistance. Or invest in a set of power bands that can give you even more resistance.

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Best Resistance Bands For Chest Exercises

If you don’t have any bands yet, you can pick up a good quality set for $20-30 on Amazon. Earlier, I mentioned two kinds of bands; power bands and tube bands.

Power Bands

Power bands, also called loop bands, are sort of like giant rubber bands. They are simply a big loop of stretchy latex, which makes them super versatile. You can use them for tons of different exercises, stretches, and more.

In addition, power bands are a good choice for more experienced lifters who need more resistance to make the exercises challenging. Click below to buy the top-selling brand on Amazon.

Tube Bands

Tube bands are more similar to a cable apparatus at a gym. They come with handles that attach to both ends. As well as attachments for connecting multiple bands or anchoring to a doorway.

These bands work best for lighter-weight movements like flies or for beginners. And they are more convenient for the anchored exercises. Click below to buy the best-selling brand on Amazon.

Conclusion

These resistance band chest exercises will make your chest workouts more complete. But make sure you continue to challenge your muscles with progressive overload so you don’t hit a plateau.

And, of course, make sure you’re following a healthy diet along with your training program. For more helpful information on workouts and nutrition, check out my related articles below!

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