Stretch bands come in the form of tubes or flat bands. The tube-like bands come with hard plastic handles and in some cases door attachments. Both styles are made out of durable rubber and they are easily rolled up and stored when not in use. Chest exercises with bands involve the upper arms moving across the front of the body. These are performed from standing and lying positions.
Step 1
Lie face-up to do alternating chest presses. Start out sitting on the floor with your knees bent and feet flat. Wrap the band around your upper back by your shoulder blades and hold the handles or ends in your hands. Lower your back to the floor and place your upper arms flat and out to your sides. Push your right hand straight up and toward the midline of your body. Hold for a second, lower your arm and repeat with your left arm. Alternate back and forth for 12 to 15 reps with each side.
Step 2
Wrap the band around your shoulders to do push-ups. Kneel on the floor and place the band in the same position as with alternating chest presses. Lean forward and place your hands slightly wider than shoulders-width apart on the floor with the band pinned down. Place your feet on the floor together and lift your hips to form a straight back. Lower your chest down to the floor and push yourself back up. Repeat 12 to 15 times.
Step 3
Attach the center of the band to a pole or pinch it in a door to do chest flies. Stand with your back to the band and hold the handles in your hands with your arms out to your sides. Bend your elbows slightly and maintain that bend as you move your arms together in front of your body. Hold for a second when your hands are close together and slowly move your arms back to the start. Repeat for 12 to 15 repetitions.
Step 4
Stand on the band to do underhand forward presses. Grab the ends or handles and place your arms at your sides with your palms facing forward. Keep your arms straight as you lift the bands straight in front of your body in an arcing motion. Squeeze your chest muscles forcefully as your arms parallel the floor and slowly lower them back to the starting position. Repeat 12 to 15 times.
Step 5
Execute a set of pullovers. Fasten the center of the band to a sofa leg and lie on the floor with the band behind your head. Bend your knees, place your feet on the floor and grasp the ends of the band with both hands. Your arms should be straight behind your head at this point. Keep your arms straight as you pull the bands forward. Stop when your arms are just past your chest, lower back to the starting point and repeat 12 to 15 times.
Tips and Warnings
- To increase the resistance with your band, wrap the ends around your hands or move your hands closer together on it.
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