If you think weights are the only way to work your chest, think again. You can get a decent workout without lifting a single barbell or dumbbell. Here we show you how to grind through a resistance band workout that will set your chest on fire!

Rules for Resistance Band Chest Workouts:

  1. Be sure to take your time and get the resistance out of the band by holding the peak contraction for a one-second count.
  2. The further the band stretches, the more resistance you can create. You don’t always need a thicker band; sometimes, you can create more resistance using a larger range of motion.
  3. Always push almost to full extension, but do not lock out the elbows. Doing this will allow you to keep tension on the chest.
  4. Make sure not to flare your elbows out to your side too much. The more your elbows flare out, the more shoulder is going to be involved in the movement. Keep your elbows tucked mid-way to your rib cage, but do not tuck them all the way down. Having them tucked all the way in while doing chest movements will get too much triceps involved.
  5. Control your negatives. The great thing about the bands is they create resistance throughout the range of motion with no dead spots. Use that to your advantage by controlling your negatives and not just letting the band snap back.


Resistance Band Push-Ups
Sets: 4
Reps: To failure
Be sure to do a couple of warm-up sets of regular bodyweight push-ups to start. Do not hesitate to do a lot of reps here; we want to really activate the muscle and get the blood flowing before we start adding resistance.  We’re going to do four working sets to failure here.

Seated Incline Chest Press
Sets: 4
Reps: 12-15
This exercise will be easier than bodyweight push-ups, so really take your time with the bands. Control the negatives and be explosive on the contraction. Focus on squeezing your chest hard for a one or two-second count at the top of the movement. Do four hard sets here for 12 to 15 reps.

Floor Presses
Sets: 3
Reps: 8-10
Floor presses are a strength movement, so grab the thickest band you can handle. We’re focusing on strength here and are not as concerned with the negative portion of the movement. You can pause for a second at the bottom of each rep, but most important is how explosive you can be to help you build power in your press. Using a heavy band, do three sets for eight reps.

Band Crossover
Sets: 3
Reps: To failure
In the video, I show you two variations for how you can do crossovers. Most important is your body and arm position. Try not to bend your elbow too much, just a slight bend, and then move your arm with your chest across your body. As for your body position, try your best not to twist your hips while doing this.  Do three sets here to absolute failure, add half reps if you have to.