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Resistance Band Chest Workout: 7 Exercises You Can Do Anywhere
Resistance band basics
Effectiveness
Muscles worked
Workout design
Exercises
Safety
Bottom line
Resistance bands are a great way to get an effective workout anywhere. They’re compact, lightweight, and easy to pack. They are also a cost-effective alternative to traditional weights and machines that require very little maintenance and space.
This article explores how to get a good chest workout using resistance bands for a variety of exercises.
Getty Images
What are resistance bands?
Resistance bands are elastic bands used as resistance for strength training. They’ve been around since at least the late 1800s. The first patent was filed by Gustav Gossweiler in 1896 in Switzerland. He used a variant of surgical tubing (1).
Types
Resistance bands typically come in 3 types or forms: flat band, tubing, or loops. There also are variants of these basic versions, such as braided tubing or figure-8 loops.
It’s important to note that bands come in varying colors. There’s presently no standardization of resistance level to color. Thus, it’s advisable to test the resistance before purchasing.
Materials used
Bands are typically composed of latex rubber, yet there’s also a nonlatex version to accommodate those with allergies.
Summary
Resistance bands provide an effective workout. They’re low cost, portable, and lightweight, and they require minimal space to use.
Can you get a good chest workout from resistance bands?
Resistance bands can provide an excellent workout and typically provide linear variable resistance. This means that the resistance increases as the band stretches further.
In other words, to increase resistance, you can stand further away from the anchor point of the band.
Thus, bands can be added to a standard barbell exercise like the bench press to make it more difficult during the end of the movement as your elbows extend.
They can also assist a lift by hooking the band to an anchor point above the weight. This will decrease the force needed to complete the lift.
Finally, resistance bands can help you perform explosive movements. For example, they can help you perform a movement like the bench press faster to develop power.
Strength training with resistance bands has been shown to provide strength gains comparable to those of barbell resistance training. One study observed similar strength improvements when comparing a 6 rep max bench press to 6 rep max elastic band pushups (2).
Summary
Resistance bands can be used for resistance or assistance during exercises. They provide strength gains comparable to those of free-weight exercises.
An extra benefit…
Resistance bands are unique in that they provide resistance for both the concentric (contracting) and eccentric (lengthening) phases of an exercise.
In other words, not only will you feel resistance when you stretch the band, but if you return to the starting position with control, you’re also working against the elastic resistance that would otherwise snap back to the starting position.
To get the full benefit of a band workout, you must move with control on the release phase of the exercise. In doing so, you’ll strengthen your muscles as they lengthen, too.
What muscles can you work with a resistance band chest workout?
The pectoralis major, pectoralis minor, and serratus anterior are the primary muscles in the chest.
The pectoralis major originates at the breast bone (sternum) and inside half of the collar bone. Its fibers insert at the outside of the upper arm bone (humerus), and its movements include bringing the arm from the side to upward, across the body, and rotating the arm inward (3Trusted Source).
The pectoralis minor originates from the third through fifth ribs and also the anterior side of the shoulder blade. It keeps the shoulder blade stabilized against the rib cage during pressing movements (3Trusted Source).
Similarly, the serratus anterior is a fan-shaped muscle that originates from the first through eighth ribs and inserts at the inside border of the shoulder blade. It brings the shoulder blade around the rib cage during pressing movements, such as the bench press and pushup (3Trusted Source).
These chest muscles work in conjunction with the deltoid, biceps, and triceps to move the arm in pressing and chest fly exercises.
Summary
The major muscles worked in chest workouts are the pectoralis major, pectoralis minor, and serratus anterior.
How to structure a resistance band chest workout
When planning a workout, start with compound exercises that work your chest muscles in conjunction with other muscles of your arms, shoulders, and back. These tend to be pressing-type activities like the bench press, pushup, and dip.
Then progress to exercises that tend to isolate your pec muscles more. These exercises include chest flys and exercises that pull your arm across your body.
Summary
Start with compound exercises in your workout first, and then perform isolated chest movements.
Resistance band chest exercises
These exercises will give you a good chest workout using resistance bands.
Chest and shoulder resistance band exercises
Resistance band pushup
Start on your stomach with the band across your back and anchored under your hands in a plank position. You can either keep your knees off of the ground and support yourself at the toes for increased difficulty, or you can put your knees down for less difficulty.
Bend your elbows to lower your chest toward the floor, maintaining a straight line through your body and taking care not to let your lower back sag.
Then press up, extending your elbows. Hold for 1 second.
Repeat for 8–10 repetitions for 1 set.
The press-up part can be done at a lower speed with a stronger resistance band to develop strength. Alternatively, move at a faster speed with weaker resistance to develop explosive speed and power.
Resistance band bench press
Lie on your back with the band under your shoulder blades.
Grasp the ends of the bands and start with your elbows bent and to the sides of your shoulders, with your hands pointing up toward the ceiling. To increase resistance, start with the band mildly stretched in the resting position.
Next, press your arms over your chest. Hold for 1 second and then return with control.
Repeat 8–10 repetitions for 1 set.
To make this exercise more challenging, lie on a bench or foam roller.
Resistance band chest fly
Anchor the band behind you at hip or chest height when standing.
Face away from the anchor point and grasp the ends of the band.
Step away from the anchor point until you feel a slight stretch in the band. You can keep one foot in front of the other for better stability.
Bring your arms up to shoulder level (or just below). Keep your elbows slightly bent and bring the band forward and across your body to meet in front of your chest.
Hold for 1 second and then return to the starting position.
Complete 8–10 repetitions for 1 set.
Chest and back resistance band exercises
Resistance band pullover
Lie on your back with your knees bent and feet flat on the ground. Anchor the band away from you, overhead.
Grasp the ends of the band with your arms straight overhead.
Keeping your elbows straight, pull the band forward toward your hips.
Hold for 1 second and return.
Complete 8–10 repetitions for 1 set.
You can increase the challenge to the pecs by bringing your hands in so your palms face away from each other.
Resistance band pullup
Anchor the band to a pullup bar overhead. Note that this exercise is best performed with a looped band.
Next, step on the lowest part of the loop with your feet or your knees to unload your weight.
Reach up to grasp the bar with your palms facing out and your arms shoulder-distance apart.
Perform a standard pullup by bending your elbows and lifting your chest toward the bar.
Complete 5–8 repetitions for 1 set.
Chest and arm resistance band exercises
Single-arm crossover fly with band
Stand with the band off to one side of your body.
Secure the band at the ground, either by stepping on it or looping it around a point below your knee.
Grasp the band in your hand with a slight bend in your elbow on the same side you anchored it. Start with slight tension in the band.
Then, pull the band up and across to your opposite shoulder.
Hold for 1 second and then slowly return to the starting position.
Complete 8–10 repetitions on each side for 1 set.
Fencer crossover pull
Stand with the band fixed to a point below your knee, to the side of your body.
Hold the band in the opposite hand, so your arm starts low across your body.
Bend your elbow as you pull the band up and across your body, as if you’re drawing a sword from its sheath.
Extend your elbow as you push your hand up and out, above and away from your body. Your hand will travel from down by the hip closest to the band, to out above the shoulder opposite the band.
Slowly lower down the same way, bending at your elbow to return to the starting position.
Complete 8–10 repetitions on each side for 1 set.
Safety considerations for resistance band chest workouts
Check the band for frayed points. Resistance bands have a finite lifespan. If it’s frayed, there’s a possibility of it breaking in the middle of exercising, which could potentially cause injury. Thus, it’s a good idea to inspect it before each use.
Also, make sure the band is anchored securely and safely. Depending on the type of band you’re using, your anchor point may vary.
Always move with control, even when moving for speed. Controlling all phases of the movement will ensure you’re getting the most from your workout and staying safe throughout.
Summary
Inspect the band prior to each use, ensure that it’s securely anchored, and be sure to move with control so you minimize your risk of injury.
The bottom line
Resistance bands can provide an effective workout alternative for strength and power training, and they’re cheaper and more portable than other types of exercise equipment.
Resistance bands have been shown to provide strength improvements comparable to those of other types of strength training equipment. But be sure to inspect your band before each use, and don’t use it if it looks excessively frayed or worn.
With a band, an anchor point, and a little space to move, you’ll be on your way to a great chest workout in no time.
3 Moves to Strengthen Glutes Using Resistance Bands
Last medically reviewed on May 6, 2021
Medically reviewed by Jake Tipane, CPT — Written by Travis Edwards, PT, MPT on May 6, 2021
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7 Top Chest Exercises for Men
Getting started
Barbell bench press
Pec deck
Cable crossover
Chest press
Inclined dumbbell flies
Dips
Pushups
Overview
Exercises that define and sculpt your chest help you look your best at the beach or the gym. They can also help you do a variety of daily tasks, like lifting or pushing objects. On top of all that, while you improve your look and strength, you lift your mood, too.
Working out the chest means working out the pectoral muscles, better known as the “pecs.” While the pecs are the largest muscles in the chest, there are actually several smaller muscles that support the pectoral muscles, including the latissimus dorsi muscles (or “lats”) on the sides of the chest and the trapezius muscle around the shoulders.
Here’s a look at some top exercises to build your strength and size while helping support your overall daily movement.
Getting started
To make sure you work all the chest muscles, include a mix of motions in your chest workout routine:
Press using the flat or incline bench, dumbbells, or bar, or seated machine chest press.
Lift using the parallel bars, floor, or bench.
Pull using the cable fly bench, dumbbells, or cable crossovers.
If you’re a beginner, meet with a trainer to make sure you are following a good program with proper form during the exercises. Consider starting with a lower weight to reduce your risk of injury. You should be able to pick up the weight without too much strain. Remember, you can always go up in weight if the exercise seems too easy.
The number of reps and sets you do depends on your goal:
To increase size, try 1 to 3 sets of 8-12 reps for new or intermediate lifters or 3-6 sets of 1-12 reps for seasoned lifters, of a weight that is at the higher end of your 1 rep max. Rest 1-2 minutes with more reps and up to 3 minutes for higher weight, lower rep sets.
To increase strength, try 1 to 3 sets of 8-12 reps for new or intermediate lifters or 2-6 sets of 1-8 reps for seasoned lifters, of a weight that is around 60-80 percent of your max, depending on your experience. Rest 1-2 minutes with more reps and up to 3 minutes for higher weight, lower rep sets.
1. Barbell bench press
Equipment needed: barbell
Position yourself on the bench with your feet firmly on the ground and your back flat (the bar should be directly over your eyes, and your head, shoulders, and buttocks should be on the bench).
Grasp the barbell with palms forward and thumbs wrapped around the bar. Move the bar into starting position, with help from a spotter if needed.
Position the bar over your chin or upper chest, keeping your elbows and wrists straight.
Inhale and lower the bar slowly until it touches your chest below your armpits. As you lower, flare your elbows out slightly.
Next, exhale and press the bar up, keeping your wrists straight and your back flat.
2. Pec deck
Resist the urge to add extra weight. Doing so could increase your risk of injury. This exercise isn’t for you if you have had a shoulder injury. Here are the steps:
Keep your feet flat on the floor, at least shoulder-width apart.
With your back firmly against the seat, lift your arms until they reach shoulder level (the angle of your elbows should be between 75 and 90 degrees). Place your elbows on the center of the pad on the wings of the machine.
With smooth and slow movement, push the wings together, stopping just before they touch.
Reverse to the starting position slowly.
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3. Bent forward cable crossover
Equipment needed: high pulley machine
Begin this exercise either with your feet planted hip-width apart, or with one in front of the other as if you are walking.
Grasp the pulley handles with your arms straight out and facing inward, making sure that your hands are below your shoulders and your elbows are bent a bit.
Make your movements slow and controlled — no jerking — as you bring your hands together and extend your arms. For a wider arc and more resistance, move your arms down first and then in toward each other to cross one hand over the other.
Bring your arms slowly back to the starting position with control. Don’t let your arms go back past the shoulders.
4. Chest press
Adjust the chest press bench so that you sit with knees bent slightly and your feet on the floor.
Grasp the handles, and exhale as you push them away until your arms are straight out. Keep your elbows slightly bent.
As you inhale, pull the bars toward you slowly and with control, without letting the weights touch down.
5. Inclined dumbbell flies
Equipment needed: set of dumbbells
Take a dumbbell in each hand and lie on a bench, feet firmly on the floor.
Press your shoulders, back, head, and buttocks to the bench. Position the dumbbells near your chest and armpits with your palms facing inward. Keep your wrists straight.
Exhale, pull in your abs, and slowly press the dumbbells up directly above your chest. Your arms should be shoulder-width apart. Keep your elbows straight but not locked.
Inhale and lower the dumbbells slowly in a wide arc until they are level with your chest. Keep the dumbbells parallel.
“Fly” the dumbbells toward the ceiling in the same gentle arc.
6. Dips
Grasp the parallel dip bars firmly and lift your body.
Keep your elbows straight, your head in line with your trunk, and your wrists in line with your forearms.
Bring one leg across the other to stabilize the lower part of your body, and pull in your abs.
Exhale, and bend your elbows to lower your body. Keep your elbows near your sides. Your legs should be directly under your body to avoid tilting or swinging.
Lower yourself until your elbows are at a 90-degree angle and your upper arms are parallel with the floor. Keep your wrists straight.
Pause, and then straighten your elbows, pushing into the bars with your hands, and return to starting position. Keep your body vertical and your wrists straight.
Note: If you have a hard time doing this unassisted, look to see if your gym has a machine that does assisted dips.
7. Pushups
No equipment at home and no time for gym visits? No problem. The ordinary pushup provides 61 percent chest muscle activation. That’s significantly less than the bench press, but pushups offer convenience and triple the muscle-building benefits: they strengthen your chest, arms, and shoulders.
Get the most from your pushups by paying close attention to your form.
Tighten your abdominals, keep your back flat, your neck in alignment with your spine, and keep your elbows close to your sides.
With your hands directly under your shoulders, lower yourself slowly and with control.
Lastly, press up.
The only equipment you need is the mirror, where you can admire your newly toned chest!
Last medically reviewed on December 20, 2016
2 sourcescollapsed
Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.
Esco, M. R. (2013). Resistance training for health and fitness
acsm.org/docs/brochures/resistance-training.pdf
Schanke, W., Porcari, J. P., Felix, E., Hendrix, C., & Foster, C. (2012, October). ACE-Sponsored Research: Top 3 most effective chest exercises
acefitness.org/certifiednewsarticle/2884/
Medically reviewed by Peggy Pletcher, M.S., R.D., L.D., CDE — Written by Treacy Colbert — Updated on September 28, 2018
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Lower Chest Exercises for Defined Pecs
Importance
Hanging dips
Dumbbell chest flys
Dumbbell bench press
Chest fly pulser 100s
Takeaway
Pectoral muscles
Having well-defined pectorals, or “pecs” for short, is essential to a balanced body. A great chest definitely turns heads, but more importantly, it’s essential to making an athlete stronger for competition and for helping perform many everyday tasks.
When talking about your chest, it’s important to remember that the pecs consist of three separate sections: upper, mid, and lower.
Interestingly, the most commonly discussed body part when talking about someone’s strength is chest-related. How many times have you heard someone say, “How much can you bench”?
All of the action hero greats from Conan the Barbarian to Rocky Balboa have all had great chest muscles. It’s no wonder that society has an obsession with them.
Strong pecs for stable shoulders
While having strong, defined pecs may look good, the benefit goes deeper than appearance. Your pectoralis muscles work to move your arm. This muscle group is responsible for lateral, vertical, and rotational movements of the shoulder joint.
Needless to say, pecs are critical to shoulder strength and mobility. If you want to ensure that your shoulder maintains the necessary function to move your arm in every direction, you’ll need to keep those pecs strong. The body is intricately connected through all of these muscle groups.
It takes time to create balance and shape, but with quality exercises, regular workouts, and rest, you’ll start to see results in no time. Below are four great exercises to help you chisel out your lower pecs.
Bodyweight hanging dips
Hold yourself up between two bars that are slightly wider than hip-width apart, arms straight but not locked out, and feet off the floor.
To lower yourself down, bend the elbows, stopping at a 90-degree angle in your elbows while keeping your core tight.
Without swinging, press down through the hands and raise the body up to the starting position.
Complete 2 to 3 sets of 12 to 15 reps using a 3-second slow up and down tempo.
Decline bench dumbbell chest flys
Lay back on a decline bench with one dumbbell in each hand raised straight over your chest.
With a flat back on the bench and a soft bend in both elbows, slowly lower the arms out to the sides. Only go as wide as you can with putting too much stress on your shoulders, and do not let your elbows go lower than your chest. Focus on squeezing your pecs.
Brace the core, keeping the back down on the bench without arching, while squeezing the pecs, and press the dumbbells back up over the chest to their starting position.
Complete 2 to 3 sets of 15 to 20 reps with a medium to heavy weight.
Decline dumbbell bench press with rotation
Lay back on a decline bench with dumbbells raised over your chest, hands rotated out and positioned to make a “V.”
Lower the weights down towards your armpits slowly. As you lower, rotate the elbows inward towards each other to create an “A,” bringing each dumbbell just above the space between your pec and shoulder.
Slowly press both arms back up towards the starting position and carefully rotate both arms outwardly until you return to the starting position.
Complete 4 to 5 sets of 8 to 12 reps with medium to heavy weight.
Cable chest fly pulser 100s
Stand with one foot forward and one foot back while holding both cables in each hand.
With a soft bend in both elbows, bring your arms together in front of the body, lightly touching your fingertips.
When your fingers touch, squeeze your pecs together as hard as you can, then alternate opening and closing your arms in a pulsing motion, quickly focusing just on the chest.
Squeeze for 20 reps.
Slowly release the arms out wide, back to their starting position and rest.
Complete 5 sets of 20 reps at medium weight.
The takeaway
These four exercises will help you build fully defined pecs. Adding these exercises to a standard chest workout will help spice things up and give you the tools needed to create size and shape to show off your lower third.
Regardless of your goals, always remember to maintain high-quality form and progress yourself when and where it’s appropriate.
Resistance Band Chest Workout: 7 Exercises You Can Do Anywhere
Resistance band basics
Effectiveness
Muscles worked
Workout design
Exercises
Safety
Bottom line
Resistance bands are a great way to get an effective workout anywhere. They’re compact, lightweight, and easy to pack. They are also a cost-effective alternative to traditional weights and machines that require very little maintenance and space.
This article explores how to get a good chest workout using resistance bands for a variety of exercises.
Getty Images
What are resistance bands?
Resistance bands are elastic bands used as resistance for strength training. They’ve been around since at least the late 1800s. The first patent was filed by Gustav Gossweiler in 1896 in Switzerland. He used a variant of surgical tubing (1).
Types
Resistance bands typically come in 3 types or forms: flat band, tubing, or loops. There also are variants of these basic versions, such as braided tubing or figure-8 loops.
It’s important to note that bands come in varying colors. There’s presently no standardization of resistance level to color. Thus, it’s advisable to test the resistance before purchasing.
Materials used
Bands are typically composed of latex rubber, yet there’s also a nonlatex version to accommodate those with allergies.
Summary
Resistance bands provide an effective workout. They’re low cost, portable, and lightweight, and they require minimal space to use.
Can you get a good chest workout from resistance bands?
Resistance bands can provide an excellent workout and typically provide linear variable resistance. This means that the resistance increases as the band stretches further.
In other words, to increase resistance, you can stand further away from the anchor point of the band.
Thus, bands can be added to a standard barbell exercise like the bench press to make it more difficult during the end of the movement as your elbows extend.
They can also assist a lift by hooking the band to an anchor point above the weight. This will decrease the force needed to complete the lift.
Finally, resistance bands can help you perform explosive movements. For example, they can help you perform a movement like the bench press faster to develop power.
Strength training with resistance bands has been shown to provide strength gains comparable to those of barbell resistance training. One study observed similar strength improvements when comparing a 6 rep max bench press to 6 rep max elastic band pushups (2).
Summary
Resistance bands can be used for resistance or assistance during exercises. They provide strength gains comparable to those of free-weight exercises.
An extra benefit…
Resistance bands are unique in that they provide resistance for both the concentric (contracting) and eccentric (lengthening) phases of an exercise.
In other words, not only will you feel resistance when you stretch the band, but if you return to the starting position with control, you’re also working against the elastic resistance that would otherwise snap back to the starting position.
To get the full benefit of a band workout, you must move with control on the release phase of the exercise. In doing so, you’ll strengthen your muscles as they lengthen, too.
What muscles can you work with a resistance band chest workout?
The pectoralis major, pectoralis minor, and serratus anterior are the primary muscles in the chest.
The pectoralis major originates at the breast bone (sternum) and inside half of the collar bone. Its fibers insert at the outside of the upper arm bone (humerus), and its movements include bringing the arm from the side to upward, across the body, and rotating the arm inward (3Trusted Source).
The pectoralis minor originates from the third through fifth ribs and also the anterior side of the shoulder blade. It keeps the shoulder blade stabilized against the rib cage during pressing movements (3Trusted Source).
Similarly, the serratus anterior is a fan-shaped muscle that originates from the first through eighth ribs and inserts at the inside border of the shoulder blade. It brings the shoulder blade around the rib cage during pressing movements, such as the bench press and pushup (3Trusted Source).
These chest muscles work in conjunction with the deltoid, biceps, and triceps to move the arm in pressing and chest fly exercises.
Summary
The major muscles worked in chest workouts are the pectoralis major, pectoralis minor, and serratus anterior.
How to structure a resistance band chest workout
When planning a workout, start with compound exercises that work your chest muscles in conjunction with other muscles of your arms, shoulders, and back. These tend to be pressing-type activities like the bench press, pushup, and dip.
Then progress to exercises that tend to isolate your pec muscles more. These exercises include chest flys and exercises that pull your arm across your body.
Summary
Start with compound exercises in your workout first, and then perform isolated chest movements.
Resistance band chest exercises
These exercises will give you a good chest workout using resistance bands.
Chest and shoulder resistance band exercises
Resistance band pushup
Start on your stomach with the band across your back and anchored under your hands in a plank position. You can either keep your knees off of the ground and support yourself at the toes for increased difficulty, or you can put your knees down for less difficulty.
Bend your elbows to lower your chest toward the floor, maintaining a straight line through your body and taking care not to let your lower back sag.
Then press up, extending your elbows. Hold for 1 second.
Repeat for 8–10 repetitions for 1 set.
The press-up part can be done at a lower speed with a stronger resistance band to develop strength. Alternatively, move at a faster speed with weaker resistance to develop explosive speed and power.
Resistance band bench press
Lie on your back with the band under your shoulder blades.
Grasp the ends of the bands and start with your elbows bent and to the sides of your shoulders, with your hands pointing up toward the ceiling. To increase resistance, start with the band mildly stretched in the resting position.
Next, press your arms over your chest. Hold for 1 second and then return with control.
Repeat 8–10 repetitions for 1 set.
To make this exercise more challenging, lie on a bench or foam roller.
Resistance band chest fly
Anchor the band behind you at hip or chest height when standing.
Face away from the anchor point and grasp the ends of the band.
Step away from the anchor point until you feel a slight stretch in the band. You can keep one foot in front of the other for better stability.
Bring your arms up to shoulder level (or just below). Keep your elbows slightly bent and bring the band forward and across your body to meet in front of your chest.
Hold for 1 second and then return to the starting position.
Complete 8–10 repetitions for 1 set.
Chest and back resistance band exercises
Resistance band pullover
Lie on your back with your knees bent and feet flat on the ground. Anchor the band away from you, overhead.
Grasp the ends of the band with your arms straight overhead.
Keeping your elbows straight, pull the band forward toward your hips.
Hold for 1 second and return.
Complete 8–10 repetitions for 1 set.
You can increase the challenge to the pecs by bringing your hands in so your palms face away from each other.
Resistance band pullup
Anchor the band to a pullup bar overhead. Note that this exercise is best performed with a looped band.
Next, step on the lowest part of the loop with your feet or your knees to unload your weight.
Reach up to grasp the bar with your palms facing out and your arms shoulder-distance apart.
Perform a standard pullup by bending your elbows and lifting your chest toward the bar.
Complete 5–8 repetitions for 1 set.
Chest and arm resistance band exercises
Single-arm crossover fly with band
Stand with the band off to one side of your body.
Secure the band at the ground, either by stepping on it or looping it around a point below your knee.
Grasp the band in your hand with a slight bend in your elbow on the same side you anchored it. Start with slight tension in the band.
Then, pull the band up and across to your opposite shoulder.
Hold for 1 second and then slowly return to the starting position.
Complete 8–10 repetitions on each side for 1 set.
Fencer crossover pull
Stand with the band fixed to a point below your knee, to the side of your body.
Hold the band in the opposite hand, so your arm starts low across your body.
Bend your elbow as you pull the band up and across your body, as if you’re drawing a sword from its sheath.
Extend your elbow as you push your hand up and out, above and away from your body. Your hand will travel from down by the hip closest to the band, to out above the shoulder opposite the band.
Slowly lower down the same way, bending at your elbow to return to the starting position.
Complete 8–10 repetitions on each side for 1 set.
Safety considerations for resistance band chest workouts
Check the band for frayed points. Resistance bands have a finite lifespan. If it’s frayed, there’s a possibility of it breaking in the middle of exercising, which could potentially cause injury. Thus, it’s a good idea to inspect it before each use.
Also, make sure the band is anchored securely and safely. Depending on the type of band you’re using, your anchor point may vary.
Always move with control, even when moving for speed. Controlling all phases of the movement will ensure you’re getting the most from your workout and staying safe throughout.
Summary
Inspect the band prior to each use, ensure that it’s securely anchored, and be sure to move with control so you minimize your risk of injury.
The bottom line
Resistance bands can provide an effective workout alternative for strength and power training, and they’re cheaper and more portable than other types of exercise equipment.
Resistance bands have been shown to provide strength improvements comparable to those of other types of strength training equipment. But be sure to inspect your band before each use, and don’t use it if it looks excessively frayed or worn.
With a band, an anchor point, and a little space to move, you’ll be on your way to a great chest workout in no time.
3 Moves to Strengthen Glutes Using Resistance Bands
Last medically reviewed on May 6, 2021
Medically reviewed by Jake Tipane, CPT — Written by Travis Edwards, PT, MPT on May 6, 2021
Eating Breakfast Can Help You Burn More Carbs When You Work Out
From 20s to 60s, Here’s How 9 Women Got the Abs of Their Dreams
I Challenged Myself to 30 Days of Weighted Squats... Here’s What […]
13 Fatigue-Fighting Hacks to Supercharge Your Mornings
For Better Sex, 8 Tips No Couple Should Go Without
Was this article helpful?
Yes
No
7 Top Chest Exercises for Men
Getting started
Barbell bench press
Pec deck
Cable crossover
Chest press
Inclined dumbbell flies
Dips
Pushups
Overview
Exercises that define and sculpt your chest help you look your best at the beach or the gym. They can also help you do a variety of daily tasks, like lifting or pushing objects. On top of all that, while you improve your look and strength, you lift your mood, too.
Working out the chest means working out the pectoral muscles, better known as the “pecs.” While the pecs are the largest muscles in the chest, there are actually several smaller muscles that support the pectoral muscles, including the latissimus dorsi muscles (or “lats”) on the sides of the chest and the trapezius muscle around the shoulders.
Here’s a look at some top exercises to build your strength and size while helping support your overall daily movement.
Getting started
To make sure you work all the chest muscles, include a mix of motions in your chest workout routine:
Press using the flat or incline bench, dumbbells, or bar, or seated machine chest press.
Lift using the parallel bars, floor, or bench.
Pull using the cable fly bench, dumbbells, or cable crossovers.
If you’re a beginner, meet with a trainer to make sure you are following a good program with proper form during the exercises. Consider starting with a lower weight to reduce your risk of injury. You should be able to pick up the weight without too much strain. Remember, you can always go up in weight if the exercise seems too easy.
The number of reps and sets you do depends on your goal:
To increase size, try 1 to 3 sets of 8-12 reps for new or intermediate lifters or 3-6 sets of 1-12 reps for seasoned lifters, of a weight that is at the higher end of your 1 rep max. Rest 1-2 minutes with more reps and up to 3 minutes for higher weight, lower rep sets.
To increase strength, try 1 to 3 sets of 8-12 reps for new or intermediate lifters or 2-6 sets of 1-8 reps for seasoned lifters, of a weight that is around 60-80 percent of your max, depending on your experience. Rest 1-2 minutes with more reps and up to 3 minutes for higher weight, lower rep sets.
1. Barbell bench press
Equipment needed: barbell
Position yourself on the bench with your feet firmly on the ground and your back flat (the bar should be directly over your eyes, and your head, shoulders, and buttocks should be on the bench).
Grasp the barbell with palms forward and thumbs wrapped around the bar. Move the bar into starting position, with help from a spotter if needed.
Position the bar over your chin or upper chest, keeping your elbows and wrists straight.
Inhale and lower the bar slowly until it touches your chest below your armpits. As you lower, flare your elbows out slightly.
Next, exhale and press the bar up, keeping your wrists straight and your back flat.
2. Pec deck
Resist the urge to add extra weight. Doing so could increase your risk of injury. This exercise isn’t for you if you have had a shoulder injury. Here are the steps:
Keep your feet flat on the floor, at least shoulder-width apart.
With your back firmly against the seat, lift your arms until they reach shoulder level (the angle of your elbows should be between 75 and 90 degrees). Place your elbows on the center of the pad on the wings of the machine.
With smooth and slow movement, push the wings together, stopping just before they touch.
Reverse to the starting position slowly.
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3. Bent forward cable crossover
Equipment needed: high pulley machine
Begin this exercise either with your feet planted hip-width apart, or with one in front of the other as if you are walking.
Grasp the pulley handles with your arms straight out and facing inward, making sure that your hands are below your shoulders and your elbows are bent a bit.
Make your movements slow and controlled — no jerking — as you bring your hands together and extend your arms. For a wider arc and more resistance, move your arms down first and then in toward each other to cross one hand over the other.
Bring your arms slowly back to the starting position with control. Don’t let your arms go back past the shoulders.
4. Chest press
Adjust the chest press bench so that you sit with knees bent slightly and your feet on the floor.
Grasp the handles, and exhale as you push them away until your arms are straight out. Keep your elbows slightly bent.
As you inhale, pull the bars toward you slowly and with control, without letting the weights touch down.
5. Inclined dumbbell flies
Equipment needed: set of dumbbells
Take a dumbbell in each hand and lie on a bench, feet firmly on the floor.
Press your shoulders, back, head, and buttocks to the bench. Position the dumbbells near your chest and armpits with your palms facing inward. Keep your wrists straight.
Exhale, pull in your abs, and slowly press the dumbbells up directly above your chest. Your arms should be shoulder-width apart. Keep your elbows straight but not locked.
Inhale and lower the dumbbells slowly in a wide arc until they are level with your chest. Keep the dumbbells parallel.
“Fly” the dumbbells toward the ceiling in the same gentle arc.
6. Dips
Grasp the parallel dip bars firmly and lift your body.
Keep your elbows straight, your head in line with your trunk, and your wrists in line with your forearms.
Bring one leg across the other to stabilize the lower part of your body, and pull in your abs.
Exhale, and bend your elbows to lower your body. Keep your elbows near your sides. Your legs should be directly under your body to avoid tilting or swinging.
Lower yourself until your elbows are at a 90-degree angle and your upper arms are parallel with the floor. Keep your wrists straight.
Pause, and then straighten your elbows, pushing into the bars with your hands, and return to starting position. Keep your body vertical and your wrists straight.
Note: If you have a hard time doing this unassisted, look to see if your gym has a machine that does assisted dips.
7. Pushups
No equipment at home and no time for gym visits? No problem. The ordinary pushup provides 61 percent chest muscle activation. That’s significantly less than the bench press, but pushups offer convenience and triple the muscle-building benefits: they strengthen your chest, arms, and shoulders.
Get the most from your pushups by paying close attention to your form.
Tighten your abdominals, keep your back flat, your neck in alignment with your spine, and keep your elbows close to your sides.
With your hands directly under your shoulders, lower yourself slowly and with control.
Lastly, press up.
The only equipment you need is the mirror, where you can admire your newly toned chest!
Last medically reviewed on December 20, 2016
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Esco, M. R. (2013). Resistance training for health and fitness
acsm.org/docs/brochures/resistance-training.pdf
Schanke, W., Porcari, J. P., Felix, E., Hendrix, C., & Foster, C. (2012, October). ACE-Sponsored Research: Top 3 most effective chest exercises
acefitness.org/certifiednewsarticle/2884/
Medically reviewed by Peggy Pletcher, M.S., R.D., L.D., CDE — Written by Treacy Colbert — Updated on September 28, 2018
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Lower Chest Exercises for Defined Pecs
Importance
Hanging dips
Dumbbell chest flys
Dumbbell bench press
Chest fly pulser 100s
Takeaway
Pectoral muscles
Having well-defined pectorals, or “pecs” for short, is essential to a balanced body. A great chest definitely turns heads, but more importantly, it’s essential to making an athlete stronger for competition and for helping perform many everyday tasks.
When talking about your chest, it’s important to remember that the pecs consist of three separate sections: upper, mid, and lower.
Interestingly, the most commonly discussed body part when talking about someone’s strength is chest-related. How many times have you heard someone say, “How much can you bench”?
All of the action hero greats from Conan the Barbarian to Rocky Balboa have all had great chest muscles. It’s no wonder that society has an obsession with them.
Strong pecs for stable shoulders
While having strong, defined pecs may look good, the benefit goes deeper than appearance. Your pectoralis muscles work to move your arm. This muscle group is responsible for lateral, vertical, and rotational movements of the shoulder joint.
Needless to say, pecs are critical to shoulder strength and mobility. If you want to ensure that your shoulder maintains the necessary function to move your arm in every direction, you’ll need to keep those pecs strong. The body is intricately connected through all of these muscle groups.
It takes time to create balance and shape, but with quality exercises, regular workouts, and rest, you’ll start to see results in no time. Below are four great exercises to help you chisel out your lower pecs.
Bodyweight hanging dips
Hold yourself up between two bars that are slightly wider than hip-width apart, arms straight but not locked out, and feet off the floor.
To lower yourself down, bend the elbows, stopping at a 90-degree angle in your elbows while keeping your core tight.
Without swinging, press down through the hands and raise the body up to the starting position.
Complete 2 to 3 sets of 12 to 15 reps using a 3-second slow up and down tempo.
Decline bench dumbbell chest flys
Lay back on a decline bench with one dumbbell in each hand raised straight over your chest.
With a flat back on the bench and a soft bend in both elbows, slowly lower the arms out to the sides. Only go as wide as you can with putting too much stress on your shoulders, and do not let your elbows go lower than your chest. Focus on squeezing your pecs.
Brace the core, keeping the back down on the bench without arching, while squeezing the pecs, and press the dumbbells back up over the chest to their starting position.
Complete 2 to 3 sets of 15 to 20 reps with a medium to heavy weight.
Decline dumbbell bench press with rotation
Lay back on a decline bench with dumbbells raised over your chest, hands rotated out and positioned to make a “V.”
Lower the weights down towards your armpits slowly. As you lower, rotate the elbows inward towards each other to create an “A,” bringing each dumbbell just above the space between your pec and shoulder.
Slowly press both arms back up towards the starting position and carefully rotate both arms outwardly until you return to the starting position.
Complete 4 to 5 sets of 8 to 12 reps with medium to heavy weight.
Cable chest fly pulser 100s
Stand with one foot forward and one foot back while holding both cables in each hand.
With a soft bend in both elbows, bring your arms together in front of the body, lightly touching your fingertips.
When your fingers touch, squeeze your pecs together as hard as you can, then alternate opening and closing your arms in a pulsing motion, quickly focusing just on the chest.
Squeeze for 20 reps.
Slowly release the arms out wide, back to their starting position and rest.
Complete 5 sets of 20 reps at medium weight.
The takeaway
These four exercises will help you build fully defined pecs. Adding these exercises to a standard chest workout will help spice things up and give you the tools needed to create size and shape to show off your lower third.
Regardless of your goals, always remember to maintain high-quality form and progress yourself when and where it’s appropriate.