Resistance bands are affordable, portable, and versatile exercise tools that can offer an easy alternative to weight lifting. Follow these steps to work out your pectoral muscles with a resistance band.
Steps
Purchase a Band with Appropriate Resistance
The type of band you should purchase will depend on the type of exercises you want to perform. To give yourself the greatest number of options for chest exercises and other workouts, consider purchasing a set with multiple bands of varying resistance levels.
- Figure out your workout goals. Depending on whether you just want to firm and tone or build bigger muscles, you will want a band that will help you reach your goals.
- Buy a band for toning or muscle building. Bands with lower resistance allow many repetitions and are better for toning and firming muscles. Bands with higher resistance are harder to stretch and are ideal for building muscle with few, intense repetitions.
Set Up the Resistance Band for Safe Use
Resistance bands can be used effectively with only body resistance or with a solid mount. Experiment with the degree of resistance you like, and increase resistance even with a low resistance band by stepping further away from the wall mount to change from low to high resistance. Test the band’s safety before use to make sure the mount is secure.
- Find a secure location to mount the bands. For long bands, try using a secure door handle, wall-mounted ring, pipe, or pole to hold back the center of the band while you pull both handles during your exercises.
- Test the security of the mount by pulling with gradually increasing force, protecting your face and body in case the mount pulls loose.
- Try using your body to add resistance. If you do not have a secure wall mount you can stretch the behind your back or place it under the sneaker of your back leg while you perform the exercises.
- To increase resistance, wrap the band around your foot once or twice and step that foot backward.
Perform Chest Fly Repetitions with the Resistance Band
Chest fly exercises work out the pectoral muscles effectively, and are performed almost identically to chest fly repetitions on a weight machine or with free weights. Resistance bands can be even more challenging than a weight machine with the same amount of resistance because the machine is no longer present to help your muscles stabilize.
- Grab bands and drop arms to your sides, palms facing forward. Get a firm grip and tense your muscles in preparation for the exercise.
- Stand with 1 foot back and distribute body weight evenly. If you are using your body to hold the resistance band, you may wish to alternate the foot in the back with each set.
- Pull band with a hugging motion. Try to keep your arms at shoulder height when you perform the exercise. Slowly release, maintaining tension as you gradually return your hands to your sides.
- Repeat 8 to 20 times. If you are working with a high resistance band, perform 8 repetitions and at least 1 set of the chest presses. If you are using low resistance bands, perform 12 to 20 repetitions and 2 or more sets of the chest presses.
Perform Chest Press Repetitions with the Resistance Band
Chest press repetitions can be performed in multiple variations and provide an excellent workout for your pectoral muscles. Although this exercise can also be performed with free weights or weight machines, resistance bands offer greater flexibility and are more affordable.
- Grab bands and raise elbows and wrists at sides, parallel to the floor. Grasp the band tightly and tense your muscles.
- Stand with 1 foot back and distribute body weight evenly.
- Push arms straight out in front of your body. Slowly return arms to their position at your side.
- Repeat 8 to 20 times. If you are working with a high resistance band, perform 8 repetitions and at least 1 set of the chest presses. If you are using low resistance bands, perform 12 to 20 repetitions and 2 or more sets of the chest presses.
- Perform wide and narrow chest presses. These are performed with identical technique to the standard chest press but with arms directed further out to sides or closer to the body center, respectively.
Warnings
- Always consult a health professional before beginning a new exercise program; some health conditions and former injuries make resistance band exercises risky or painful to perform.
