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Chest Exercises with Resistance Bands That Build Muscle

Feb 14, 2018

What are some chest exercises with resistance bands that will build muscle?

Normally, when you want to build a massive chest, you’ll have to use weights.

Free weights are definitely a huge playmaker in the game of muscle building.

But, you can still build a gigantic chest by using weight machines and even no weights.

That is where resistance bands come in.

Chest Exercises with Resistance Bands - Dark Iron Fitness Dip BeltIf you really want to build up that chest, I suggest also getting a Dark Iron Fitness genuine leather dip belt.

With this dip belt, you can add weight, but also attach resistance bands to optimize your dips.

We will be discussing that further, later on.

Not many people believe in resistance bands as a tool that can be used for the entirety of a workout.

Maybe a warm up. Maybe a cool down. Not the whole workout, right?

In this article, we will discuss how this mindset is holding you back.

Resistance bands can be quite beneficial and chest exercises with resistance bands are awesome.

Related: Resistance Band Workouts: Home Upper Body and Chest Exercises


Chest Exercises with Resistance Bands — Purpose of Bands

Working Without Weights

Chest Exercises with Resistance Bands - Resistance BandsFor beginners or those who are avoiding weight training, resistance bands are a great alternative.

Not everyone is always interested in lifting the heaviest weights possible — some can’t due to health reasons.

Maybe a gym membership isn’t within your budget or you don’t have room to purchase your own weights.

There are plenty of reasons where someone feels like they can’t weight train.

In my opinion, it’s always good to make time for weights, but some people really don’t have the time, I suppose.

If you are one of these people, then working without weights should consist of bodyweight training and resistance bands.

You should still remain active and use the tools you have at your disposal.

That leads to another purpose of resistance bands — they are convenient.

Related: How to Workout Pectoral Muscles with Resistance Bands



If you prefer your training to be streamlined and easy to superset or go from movement to movement, then use bands.

Having resistance bands in your arsenal means you never have an excuse to not work out.

You can carry resistance bands in your work bag, backpack, jacket, pocket, etc.

Bust out your resistance band at work and knock out some chest presses or just do some quick, easy movements.

The convenience is phenomenal and resistance bands are highly portable and fairly cheap!

Even if you don’t bring them with you for doing serious resistance work, you can always do stretching.

How convenient is that? Stretching on the go!


Deep Stretching

Chest Exercises with Resistance Bands - Chest StretchingStretching is the third purpose of using resistance bands.

Let’s say you prefer weight training and do most of your chest exercises with dumbbells or barbell.

Well, you can still perform very deep chest stretches with resistance bands.

This is both beneficial in and of itself, but also because it helps with muscle recovery.

When you workout your chest, it can get tight and range of motion can feel limited.

After some consistent resistance band chest stretches, your chest will feel more open and relaxed.

Combined with the convenience and the fact you don’t need weights, resistance bands are a great tool.

If anything, think about incorporating resistance bands to activate deep stretching, especially for your chest.

But, if you are someone really looking to implement resistance bands, keep reading.

There are a few awesome workouts that I want to tell you about.

These are chest exercises with resistance bands that will help you build up those pecs.


Chest Exercises with Resistance Bands

Resistance Band Push-Up

Chest Exercises with Resistance Bands - Resistance Band Push-UpThe push-up is a classic chest exercise.

For those of you who can’t, don’t or won’t use weights — you should do push-ups.

Now, add in a resistance band and you’ve got a whole new push-up.

Put your hands through the ends of the bands (or the handles) and have the band across your back.

Then continue with your average push-up, but you’ll notice when you get back up, the band will resist you.

With that resistance band across your back, it’ll be like gravity is shoving you back down.

This intensifies the challenging aspect of the push-up and can be used in all varieties of push-up.

Diamond push-ups, decline push-ups, incline push-ups and close or wide push-ups.

The best part is that you are making a simple exercise even harder without changing much.

As said before, the convenience of having a resistance band allows for these movements to be done anytime.

For those who do push-ups in the morning or at work or during downtime — add in a resistance band.

This will be one of the easiest and most versatile workouts you can do for chest, with a band.


Resistance Band Dip Belt Chest Dip

Chest Exercises with Resistance Bands - Resistance Band DipChest dips are a super great chest exercise.

Without weights, the dip works extremely well.

If you use a dip belt and add a weight plate, your dips are even more beneficial.

But, maybe you don’t have a weight plate or don’t want to use one.

You can actually use a resistance band attached to your genuine leather dip belt.

This makes it harder to get back to the top of the chest dip, as the bands pull you down.

This exercise will be very hard to do, depending on how much resistance you add.

Make sure you focus the dip on your chest and avoid all the work moving to your triceps.

If you hit these resistance band chest dips hard enough, you’ll see some great growth.

Related: Dips vs Push-Ups


Resistance Band Chest Press

Chest Exercises with Resistance Bands - Resistance Band Chest PressJust like doing a cable crossover chest press, you can use bands.

You can strap two bands to a post or attach them to a wall.

Or, if you only have one band, you can fold it over a post or something sturdy.

Once you have the band split behind you, grip each side in your palms.

Now, use your hands to push the bands in front of you to feel the squeeze in your chest.

This can be done with both hands at once or unilaterally, or one side at a time.

The best band to perform chest press with is one that has rubber or foam handles at each end.

As with bench press or dumbbell press, a resistance band press will be highly beneficial to build your chest.

Related: Do Elbow Wraps Help with Bench Press?


Resistance Band Chest Fly

Chest Exercises with Resistance Bands - Resistance Band Chest FlyThe chest fly is done in a similar way to the chest press.

With the resistance band behind you, secured, hold both ends of the band.

Now, have your arms pressed fully out and wide.

Using the band’s resistance, push your hands together and touch both ends of the band together.

This simulates a chest fly like those done with dumbbells or a seated chest fly machine.

The resistance band chest fly will give you the best squeeze in the inner part of the pec.

Make sure you are targeting the upper/inner chest with your mind-muscle connection.

If you aren’t feeling it enough and can’t get a nice squeeze, you most likely aren’t using enough resistance.

Make sure you use the proper resistance band for you to achieve maximum results.


Conclusion to Chest Exercises with Resistance Bands

Trying Something New

Chest Exercises with Resistance Bands - Flat Resistance BandsDoing chest exercises with resistance bands is going to be a new experience for most.

Maybe you have done a few here and there — or used bands for stretching your chest.

Yet, when you use resistance bands for your entire chest routine, it’s a different story.

That’s good, though.

Experimenting, finding new workouts and targeting your chest in other ways is beneficial.

You can bench press day after day, but it gets boring and your body will get accustomed to it.

Keep a variety of movements in your routine to make fitness fun and further your progression.

You never know, the new thing you try may become your favorite.

Related: Adding Resistance Bands to Your Barbell Workout



Beneficial for Certain People

Chest Exercises with Resistance Bands - Doorway Resistance Band Stretch

As I stated earlier in the article, some people simply can’t use weights.

Not because they are lazy or scared, but because they have prior injuries.

I see resistance bands as one of the best tools for those who have injuries.

The variable resistance across different bands allows you to easily work harder and harder or ease up.

Doing a resistance band fly should be much more accommodating for injuries than a machine.

Your freedom of movement when using bands is greater, which is comfortable for the body.

Other people, who have been in accidents or are doing rehab, can also benefit from these bands.

Just because you’re in rehab, that doesn’t mean you can’t have an interest in working out as well.

Yes, it’s best to do what your physical therapist recommends, but you can also use bands to get a workout in.

Stretches and building muscle — why not? (Just make sure the exercise doesn’t hinder your recovery.)


Supplemental Work

Chest Exercises with Resistance Bands - Dark Iron Fitness Dip Belt

Lastly, remember that these chest exercises with resistance bands are great for supplemental work, too.

If you just can’t get over the fact you aren’t using weights, then use the bands in addition.

There’s nothing wrong with using bands as assistance to your major movements.

If you are doing bench or dumbbell press, use resistance bands between sets.

This will give you a great, deep stretch and keep your muscles active while you “rest.”

Resistance bands are an awesome accessory for chest workouts that can help build muscle.

If you want to also use weights, you can do chest dips with a weight plate and resistance bands.

The Dark Iron Fitness genuine leather dip belt can accommodate both weights and bands!

If you want a bigger chest — and a stronger one — then use everything you can!

Related: Bodyweight Chest Exercises that Build Massive Pecs