Chest Exercise Band Exercises

Exercise band exercises are great for getting an upper body workout, and bands are especially good for chest exercises.

It doesn't matter if you're using dumbbells, weight machines, or an exercise band - the best chest workout features a variety of exercises to hit your chest from different angles. The best chest exercise for your chest muscles is the push-up, and yes, you can even perform a push-up with an exercise band!

Check out the chest exercise band exercises below and work them into your regular workout.

Chest Press: Secure an exercise band under your exercise bench, near your head. Lie on your back on the bench. Grab both ends of the band and press straight up. Be sure to keep enough tension in the band to challenge your muscles. The further you grip the band from the ends, the more tension you will put on your muscles.

Decline Chest Press: Perform this exercise on a decline bench where your head and shoulders are lower than your chest, which puts the emphasis on the lower chest muscles. Secure an exercise band under your exercise bench, near your head. Lie on your back on the bench. Grab both ends of the band and press straight up.

Incline Chest Press: Perform this exercise on an incline bench where your head and shoulders are higher than your chest, which puts the emphasis on the upper chest muscles. Secure an exercise band under your exercise bench, near your head. Lie on your back on the bench. Grab both ends of the band and press straight up.

Standing Chest Press: Secure an exercise band around a sturdy, immobile object, at chest height. Face away from the object and grab both ends of the band. Press straight forward, making sure to keep enough tension in the band to challenge your muscles. The further you grip the band from the ends, the more tension you will put on your muscles.

Chest Flye: Secure an exercise band under your exercise bench, near your head. Lie on your back on the bench. Grab both ends of the band and position your hands so that they are at arms length above your chest with your palms facing each other and a slight bend in your elbows. Lower your hands out to your sides in a circular motion, then return them to the starting position, again using a circular motion. Think of hugging a tree when you do flyes. Be sure to keep enough tension in the band to challenge your muscles. The further you grip the band from the ends, the more tension you will put on your muscles.

Decline Chest Flye: Perform this exercise on a decline bench where your head and shoulders are lower than your chest, which puts the emphasis on the lower chest muscles. Secure an exercise band under your exercise bench, near your head. Lie on your back on the bench. Grab both ends of the band and position your hands so that they are at arms length above your chest with your palms facing each other and a slight bend in your elbows. Lower your hands out to your sides in a circular motion, then return them to the starting position, again using a circular motion.

Incline Chest Flye: Perform this exercise on an incline bench where your head and shoulders are higher than your chest, which puts the emphasis on the upper chest muscles. Secure an exercise band under your exercise bench, near your head. Lie on your back on the bench. Grab both ends of the band and position your hands so that they are at arms length above your chest with your palms facing each other and a slight bend in your elbows. Lower your hands out to your sides in a circular motion, then return them to the starting position, again using a circular motion.

Push-up: Lie face down on the ground with an exercise band placed around your backs and the ends of the exercise band in each hand. Place your hands directly under your shoulders. Push your body up off the ground while keeping your body straight like a board and keeping your abs tight. Bend your arms at the elbows and lower your body back to the ground. Keep your elbows close to your body. Get as low as you can without actually touching the ground. Continue raising and lowering your body for the desired number of reps.

Exercise band exercises are only as effective as you make them! When performing the chest exercise band exercises above, always focus on contracting your chest muscles as you perform the movement.

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