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Enjoy exercising at home? Or maybe you don’t want to wait on various machines at the gym? Resistance bands could be the answer!
Resistance bands are great for simply challenging yourself, no matter the muscle group.
You may still wonder if they are adequate to build your chest…luckily, they are!
Because you can use various resistance bands and switch up the number of sets and reps that you perform, resistance band chest exercises need to be included in your workout regimen.
It can be challenging to strengthen and shape your pecs exactly how you desire. With bands, you can efficiently target your chest’s upper, middle, and lower areas to create the exact look you want.
I have been a personal trainer for many years. I have seen how resistance bands have positively impacted many clients when building their upper body, especially if they prefer to work out at home!
Continue reading to learn everything you need to know about exercising and stretching your chest for maximum results!
What are the benefits of resistance band chest exercises?
1. Build and Strengthen Your Chest
Resistance bands are great for strengthening your chest because they allow you to do similar movements to barbells, dumbbells, cables, machines, and other pieces of exercise equipment.
The tension that the resistance bands provide challenges the muscle fibers in your chest, leading to them tearing, rebuilding, and growing stronger than they were before.
Be sure to perform exercises that target the upper and lower areas of your chest in addition to the middle. This guarantees a more rounded and lifted appearance.
2. Work Various Upper Body Muscles
When you do a resistance band exercise that mainly targets your chest, it is very likely to work other upper body muscles.
For example, performing the bench press motion with bands still allows you to target your triceps and shoulders heavily because it is a compound movement.
With the exercises that are not compounds, it is still likely that your shoulders, triceps, abdominals, and other muscles will take on some of the tension because of the general movements themselves.
3. Help Improve Posture
Similar to back exercises, chest exercises are also crucial for training your body to maintain good posture.
Your pecs help stabilize your shoulder joints and provide resistance against your shoulders coming forward too much and cutting off the proper breathing rate.
4. Increase Bone Density
If you regularly put a part of your body under a lot of stress through means such as resistance band workouts, the bones will slowly start to grow to be better able to take on the load.
While this is a very gradual process, it can help prevent ailments such as osteoporosis in later life, so it is a very beneficial thing.
To continue this growth or maintain the bone density you have, be sure to utilize progressive overload and continuously challenge your body over the years.
What resistance bands are good for chest exercises?
Related: 12 Week Resistance Band Training Program PDF
There are two different types of resistance bands – one that forms a loop and one that has handles on the ends.
These types can be used for various chest exercises, although we recommend having both on hand.
If you choose resistance bands instead of dumbbells, kettlebells, or barbells, you no longer have to worry about lugging equipment around and save a pretty penny.
Resistance bands are great for chest exercises because of the general movement required to activate the chest muscles.
As long as you choose high-quality resistance bands that continually provide you with a challenge, you won’t need any other form of equipment to grow your chest!
12 Resistance Band Chest Exercises
Related: Resistance Band Shoulder Exercises
1. Bench Press
Whether done with a barbell or bands, the bench press is an exercise that needs to be part of your workout routine. It is one of the most effective exercises for building your chest, and it is a functional movement that you can utilize in everyday life.
Make this exercise the first one you start with on a push day or upper body day!
What Level Resistance Band?
- Heavy
How-To Perform Bench Press
- Anchor your band under a bench right below the placement of your chest.
- Lay down on the bench on your back, and grab each band handle so your palms are facing away from your face and are next to your chest.
- Press the handles up until your arms are fully extended.
- Slowly bring the handles back down by the sides of your chest before repeating the movement.
Benefits
- Strengthens your pectoralis major
- Increases bone density
- Improves overall upper body strength
Pro Tips
- To be able to push against more resistance, breathe out as you push up, and breathe in as you return to the starting position.
- Try adding a slight arch in your back to put more of your weight on your upper back to allow you to lift more.
2. Incline Bench Press
The incline bench press is just as beneficial as the bench press, but it allows you to target your upper chest more to form that rounded top of the pecs.
While doing this exercise on a different day than the bench press is recommended, you can have it be a follow-up exercise if you really want to torch your chest!
What Level Resistance Band?
- Heavy
How-To Perform Incline Bench Press
- Set your bench at a slight incline and anchor your band under a bench right below the placement of your chest.
- Lay down on the bench on your back, and grab each band handle so your palms are facing away from your face and are next to the top of your chest.
- Press the handles up until your arms are fully extended.
- Slowly bring the handles back down by the sides of your chest before repeating the movement.
Benefits
- Allows you to build the upper chest area
- Trains your shoulders
- Increases bone density
Pro Tips
- Start at a lighter weight to ensure you have proper form before you progress.
- Have your elbows a bit wider than you would with a standard bench press.
3. Decline Bench Press
Opposite to the incline bench press, the decline bench press works the lower area of your pecs. This exercise is a must if you want your chest to stick out and round at the bottom.
Similar to the incline bench press, you shouldn’t perform this exercise on the same day as the bench press.
However, you may include it to take the workout to another level and focus on building your chest.
Just be aware that combining two intense exercises like these back-to-back increases the risk of injury and overtraining.
If you are an advanced lifter who continuously has proper form, you may be up to the challenge!
What Level Resistance Band?
- Heavy
How-To Perform Decline Bench Press
- Set your bench at a slight decline, and anchor your band under the bench right below the placement of your chest.
- Lay down on the bench on your back, and grab each band handle so your palms are facing away from your face and are next to the bottom of your chest.
- Press the handles up until your arms are fully extended.
- Slowly bring the handles back down by the sides of your chest before repeating the movement.
Benefits
- Allows you to build the lower chest area
- Works your triceps
- Gives your pecs a rounded look at the bottom
Pro Tips
- Start with a lighter weight to prevent injury and then work up over time.
- Keep your elbows tucked into your sides throughout the movement.
4. Chest Flys
Chest flys are another essential exercise for building the chest. This exercise primarily targets the pectoralis major and can be done on any push day or upper body day.
What Level Resistance Band?
- Heavy
How-To Perform Chest Flys
- Anchor your band under a bench at the center of your chest.
- Lay down on the bench and grab each handle.
- Allow for a slight bend in the elbows and have your palms facing each other.
- Keeping your arms bent, bring the handles together as if you were hugging someone – there should be a good distance between your hands and your chest.
- Slowly release your arms back to the starting position before bringing them together again.
Benefits
- Builds your chest
- Can be done on a bench or standing
- Improves strength throughout the upper body
Pro Tips
- Stick to a lighter weight if you have any present elbow pain.
- Try pausing for a moment when your hands are fully apart and then together to increase the burn.
5. Incline Chest Flys
If you want to work on that upper chest, add incline chest flys to the list along with the incline bench press!
The incline chest fly is an exercise that many people neglect to add to their routine, but it can really help with adding that shape to the upper chest.
Perform this exercise on any push day or upper body day.
What Level Resistance Band?
- Heavy
How-To Perform Incline Chest Flys
- Anchor your band under a bench at the center of your chest.
- Set the bench on an incline, lay down, and grab each handle.
- Allow for a slight bend in the elbows and have your palms facing each other.
- Keeping your arms bent, bring the handles together at the top of your chest as if you were hugging someone – there should be a good distance between your hands and your chest.
- Slowly release your arms back to the starting position before bringing them together again.
Benefits
- Builds the top of your chest
- Works your shoulders
- Can be performed on a bench or standing
Pro Tips
- Stick to a lighter weight if you have any present elbow pain.
- Try pausing when your hands are fully apart and then together to increase the burn.
6. Decline Chest Flys
To complete the mixture of incline and decline exercises, we have the decline chest flys. Follow up the decline bench press with this exercise to really get your lower chest to pop!
What Level Resistance Band?
- Heavy
How-To Perform Decline Chest Flys
- Anchor your band under a bench at the center of your chest.
- Set the bench on a decline, lay down, and grab each handle.
- Allow for a slight bend in the elbows and have your palms facing each other.
- Keeping your arms bent, bring the handles together at the bottom of your chest.
- Slowly release your arms back to the starting position before bringing them together again.
Benefits
- Builds your lower chest
- Strengthens your triceps
- Works your shoulders
Pro Tips
- Stick to a lighter weight if you have any present elbow pain.
- Try pausing when your hands are fully apart and then together to increase the burn.
7. Around the Worlds
This exercise is great for targeting the chest and upper body as a whole, as well as improving the mobility of the shoulders.
It is likely that you have seen someone perform the standing version of this exercise before. While the movement is essentially the same, you are prioritizing your shoulders instead of your chest when standing, so be sure to perform the motion while laying down.
Utilize around the worlds as an accessory exercise on a push day or upper body day.
What Level Resistance Band?
- Light
How-To Perform Around the Worlds
- Anchor your band under a bench right below your chest.
- Lay on the bench and hold the handles down by your sides with your palms facing up.
- Keeping your hands at the same level as your body, bring your hands up and around until they touch above your head. You should have just drawn a full circle.
- Following the same movement, bring your hands back down by your hips before repeating.
Benefits
- Works all areas of the chest
- Great warm-up or finisher
- Builds your shoulders and triceps
Pro Tips
- Keep a slight bend in the elbows during this exercise to prevent any extra strain on your joints.
- Do not overdo it with the weight for this exercise because your shoulders and elbows are more vulnerable during the movement.
8. Straight-Arm Pullovers
If you need an exercise that works on lifting your chest up, straight-arm pullovers are for you. They are also great for targeting other muscles secondarily, so be sure to not miss out on these!
Put these on your list for your next push day or upper body day.
What Level Resistance Band?
- Medium
How-To Perform Straight Arm Pullovers
- Anchor your band to be a few feet behind a bench.
- Lay on the bench with your head being closest to the band.
- Grab the band with both hands so your arms are fully extended above your head.
- Going against the resistance, bring your hands up until they are straight above your head.
- Slowly let your arms fall back to the starting position before repeating.
Benefits
- Builds your pectoralis major
- Works your lats
- Strengthens your rear delts and triceps
Pro Tips
- Keep a very slight bend in your elbows to help with injury prevention.
- Keep your hands touching or on top of each other to keep your arms as close to your sides as possible.
9. Close-Grip Press-Ups
This exercise is similar to the bench press but involves a few adjustments.
Replace bench press with these close-grip press-ups if you want to also really target your triceps on your next push day or upper body day!
What Level Resistance Band?
- Heavy
How-To Perform Close-Grip Press-Ups
- Anchor your band under a bench where your chest will be.
- Lay down on the bench and grab both the handles of the band.
- Tuck your arms against your sides and have your palms facing inwards.
- Press your hands up until your arms are fully extended.
- Slowly bring your hands back down before pushing up again.
Benefits
- Targets your chest
- Works your triceps
- May allow you to lift more weight depending on your tricep strength
Pro Tips
- Focus on keeping your elbows tucked in as close to your body as possible throughout the movement to effectively target your triceps.
- Focus on keeping your feet planted throughout the movement to avoid any form disruptions.
10. Resistance Band Push-Ups
Do you love push-ups and want to take them to the next level? Add some more tension with resistance bands!
This exercise is a must for any workout that you do because it is both functional and effective.
What Level Resistance Band?
- Medium
How-To Perform Resistance Band Push-Ups
- Start by lying on your stomach with your palms on the ground on either side of your chest.
- Place your band loop across your back and then under each palm.
- Press up through your hands to bring your body up to the top of a push-up position.
- Keep your body straight as you bend at the elbows and bring your body down until your nose touches the floor.
- Push back up before repeating the movement.
Benefits
- Strengthens your chest
- Builds your triceps and shoulders
- Adds resistance to an essential, functional movement
Pro Tips
- Make sure you adjust your band so that you are feeling enough resistance when you are at the top of the push-up.
- Your upper arms should be at a 45-degree angle to target your shoulders and triceps effectively.
11. Wide-Stance Low Crossovers
If you need an exercise that is slow and grueling, these crossovers will provide you with a challenge!
This movement is great for working on your lower chest while strengthening other muscles in your upper body. Be sure to include this one in any upper body day!
What Level Resistance Band?
- Medium
How-To Perform Wide-Stance Low Crossovers
- Place your feet a bit wider than hip-width on a band and grip each handle with your palms facing up.
- Keeping your arm straight, bring one hand up and across your torso diagonally.
- Hold for a moment when your arm is at shoulder height before releasing your hand down to your side and performing the same motion with the other hand.
Benefits
- Builds your lower chest
- Helps you develop a better mind-muscle connection
- Works your shoulders and back
Pro Tips
- To increase the burn, count to three when you are holding your arm up at the top position.
- Play around with having a closed or open grip on the handle to see which you feel works your chest more effectively.
12. Reverse-Grip Front Raises
This exercise is similar to the one we just covered, but it works a bit differently. Want to really kill your chest? Superset these front raises with the low crossovers!
Make this superset the finale of any intense push day.
What Level Resistance Band?
- Medium
How-To Perform Reverse-Grip Front Raises
- Stand on a resistance band with your feet hip-width apart.
- Grip the handles in each hand with your palms facing upward.
- While maintaining good posture, alternate bringing each hand up until your arm is fully extended at shoulder height.
- Slowly bring your arm back down before repeating.
Benefits
- Great finisher for your chest
- Targets the shoulders
- Functional movement
Pro Tips
- Keep a slight bend in the elbows to prevent injury.
- Make sure your back is straight and your chest is up for the entirety of the movement to ensure your chest is doing as much of the work as possible.
Resistance Band Chest Workout Program
Related: Resistance Band Bicep Exercises
If you truly want to grow your chest, it is vital that you train the muscle group one to two times a week.
Choose to include either one or both of the workouts below in your weekly schedule, eat properly, and get enough rest to start to see results within a month or so!
Beginner Workout
| EXERCISE | SETS | REPS | REST TIME |
| Incline Bench Press | 3 | 8-10 | 1 minute 30 seconds |
| Decline Chest Fly | 3 | 10-12 | 30 seconds |
| Around the World | 2 | 10-12 | 30 seconds |
| Straight-Arm Pullover | 2 | 12-15 | 30 seconds |
Advanced Workout
| EXERCISE | SETS | REPS | REST TIME |
| Bench Press | 4 | 8-10 | 1 minute 30 seconds |
| Chest Fly | 3 | 10-12 | 30 seconds |
| Resistance Band Push-Ups | 3 | 15-20 | 30 seconds |
| Wide-Stance Low Crossovers | 2 | 12-15 | 30 seconds |
| Reverse-Grip Front Raises | 2 | 10-12 | 30 seconds |
5 Resistance Band Stretches For Chest
1. Arm Circles
Grab either end of a band loop with your arms fully extended in front of you. Your hands are slightly wider than shoulder-width apart.
Start with the band against the front of your hips, and then bring the band up and over your head and as far back behind you as you can.
This stretch is great for stretching out the chest and supporting shoulder mobility!
2. Pull Aparts
Grip each end of a band loop so there is minimal slack in the band. Tense up your abdominals, and then pull the ends of the band as far away from each other as you can. Allow your muscles to relax before repeating the motion.
This stretch is great for getting the chest and other upper body muscles warmed up and activated before starting your workout.
3. Side Chest Stretch
Anchor one end of your band to something at chest height. Grab the other end of the band with one hand and stand away from the anchor so that arm is fully extended.
Slowly turn your body so that you are facing away from the anchor and the arm holding the band starts to go behind you. Hold here for ten seconds before switching to the other side.
This stretch is amazing for your chest and the front of your shoulders!
4. Upper Body Stretch
Attach a band to an anchor at waist level. Hinge at your hips, grip the band, and slowly take a few steps back until you feel a nice stretch along the upper part of your chest.
Keep your arms extended and your gaze on the floor for the entirety of this stretch. You should feel it in your back and shoulders as well!
5. Hanging Stretch
Throw a band over a pull-up bar and secure both your hands on either end. While keeping your arms fully extended above your head, slowly take a few steps forward.
The further away you get from the bar, the more you should start to feel a release in tension as your chest is lengthening and being stretched out.
Frequently Asked Questions
Related: Resistance Band Back Exercises
Can resistance bands build your chest?
Resistance bands are very effective for building and strengthening your chest!
Similar to cables, dumbbells, and barbells, resistance bands provide tension within the muscle that allows it to grow after enough repetition.
How do I tone my chest with resistance bands?
Related: Chest And Shoulder Workout
You can easily use resistance bands for exercises such as bench press, chest flys, push-ups, and more to tone your chest!
Once you have constructed a workout using exercises that build your chest or pick one of the programs we have designed, work your chest once or twice a week to see results!
Final Tips
We hope that you enjoyed our compilation of exercises and stretches that we believe to be the most effective for building your chest with resistance bands!
If you stick with an intentional workout program, eat enough protein and calories, and get proper rest, you should start to see your chest transform in ways it hasn’t in the past.
Just be patient and trust the process.
Be sure to share this guide with anyone you know who wants to build their chest.
Also, let us know in the comments below if there is anything we didn’t mention that has helped you make great progress!
