Whenever you hear “resistance band exercise,” a set of jacked pectoral muscle tissues will not be the primary picture that involves thoughts. However resistance band chest workout routines — even those who make the most of the smallest “mini” band — can successfully construct energy and mass within the chest muscle tissues.

And, as a result of you are able to do resistance band chest workout routines with minimal tools and restricted house, they’re good for individuals who work out at house.To get essentially the most out of those strikes, you have to know which kind of band to make use of for every motion, the place to place the band, and, in some circumstances, find out how to leverage your body weight.

The next resistance band chest workout routines will train you find out how to get essentially the most out of your resistance bands and construct a robust higher physique.

1. Huge Slender Push-Up

• Slip a mini band round each wrists and assume a plank place together with your fingers just a few inches wider than shoulder-width. (To make the motion simpler, decrease your knees to the ground.)
• Maintaining your core engaged, your elbows tucked in, and your head in step with your backbone, decrease your chest to inside just a few inches of the ground.
• Push again as much as a plank place. Elevate your proper palm and transfer it towards your midline, inserting it immediately beneath your shoulder. Do the identical together with your left hand, narrowing your hand place.
• Now, together with your fingers shoulder-width aside, carry out a second push-up: decrease your chest to inside just a few inches of the ground, then push again as much as a plank place.

• Slip a mini band round each wrists. Get on all fours together with your fingers immediately below your shoulders and your knees bent 90 levels under your hips and hovering just a few inches above the bottom. That is the beginning place.
• Maintaining your again flat and core engaged, transfer ahead utilizing a “cross-crawl” sample, concurrently shifting reverse fingers and ft collectively (i.e., left hand and proper foot, proper hand, and left foot).
• Proceed shifting ahead with reverse fingers and ft in unison for the desired variety of steps, sustaining rigidity on the band always. Reverse the motion to work your means again.

• Slip a mini band round each wrists. Stand tall together with your ft hip-width aside and your arms in entrance of you, maintaining rigidity on the band.
• Bend your knees, hinge at your hips, and squat down, inserting each palms on the ground.
• Leap your ft again to a push-up place: fingers beneath the shoulders and balls of your ft on the ground and your physique in a line from head to heels, core engaged and again straight.
• Leap your ft again to your fingers and arise. As you come to a standing place, pull your shoulders again, resisting the pull of the band.

4. Plank Lateral Stroll

• Slip a mini band round each wrists and assume a plank place together with your fingers immediately beneath your shoulders. Unfold your ft a little bit wider than hip-width.
• Maintaining rigidity on the band, concurrently stroll your proper hand and foot to the fitting. Instantly observe with the left hand and left foot. Take two extra steps to the fitting.
• Utilizing the identical motion sample, take three steps to the left to return to your beginning place.

5. Wrap-Round Chest Press

• Stand tall together with your ft hip-width aside.
• Fold a resistance band in half, and, holding the ends in every hand, wrap the folded band round your higher again in order that it’s just below your armpits.
• Holding the folded finish near your chest to create resistance, prolong the other arm ahead. Preserve your arm at shoulder-height and your palm going through inward.
• Full all reps earlier than switching sides.

6. Incline/Decline Chest Press

Incline press

• Anchor a resistance band at chest top. Along with your again to the anchor level, maintain the handles at shoulder top together with your palms going through ahead, and stroll ahead till you’re feeling rigidity within the band. Step your proper foot again right into a staggered stance. That is the beginning place.
• Maintaining your core braced, prolong your arms up in entrance of you at a 45-degree angle.
• Pause, after which slowly reverse the motion to return to the beginning place. Do all your reps, after which change to a decline press.

Decline press

• Convey the handles to the edges of your torso, and flip your fingers in order that your palms are going through up.
• Maintaining your again flat and core braced, press the handles ahead, in order that your arms are angled towards the ground when absolutely prolonged.
• Pause, after which slowly reverse the motion to return to the beginning place.

7. Banded Chest Fly

• Anchor the center of a big resistance band to a hard and fast object at chest top. Standing together with your again to the fastened object, maintain the ends of the band in every hand.
• Maintaining your again straight and core engaged, elevate your arms out to your sides, palms going through ahead, and stroll a step or two ahead with the intention to create rigidity on the band. Place one foot in entrance of the opposite, so that you’re in a staggered stance.
• Bend your elbows barely, ensuring to not allow them to journey behind your shoulders. That is your beginning place.
• Pull your fingers towards one another in broad arcs in entrance of you, pausing when your fingers contact. Slowly return to the beginning place.
• Alternate your entrance foot with every set.

Get Quick Outcomes With Joey Thurman

In the event you’re in search of extra nice band workout routines, take a look at Joey Thurman’s BODi program. Doing exercises which can be simply 20 minutes or much less, you’ll begin to really feel stronger and fitter in as little as three weeks.