The main muscle of the chest is the pectoralis major, but there is a small muscle on the side of the chest that connects to the shoulder and ribs under the breasts called the pectoralis minor. This muscle works during general chest exercises along with the pectoralis major. Chest exercises that use cable machines are easily adaptable with resistance bands since they are both cables with handles.
Cable Standing Flye
The cable standing flye exercise works the pec major and minor from a standing position. You can use a resistance band to do this exercise by wrapping the center of the band around a post or attaching it to a doorway attachment at chest height. To begin, grab the handles of the band with your back to the anchor point, feet together. Hold your arms slightly bent out to your sides. Bend forward approximately 45 degrees with your upper body, with your back straight. Then, pull forward until your hands touch in front of the midline of your body.
Incline Bench Cable Flye
The incline bench cable flye targets the upper chest. It works the pec major and minor. To perform this exercise, lie on an incline bench with the center of the cable wrapped underneath the head of the bench at chest height. Hold your arms out to your sides and choke up your hold on the ends of the band so it is taut. Bend the elbows slightly. Then, pull your arms toward each other so that your hands meet in front of your face. This creates an additional incline because your arms are at an angle higher than perpendicular to your torso.
Single Arm Flyes
Single arm flyes with a resistance band target the middle chest, including the pec minor. This exercise works one side at a time so you ensure that each side does the same amount of work. To perform this exercise, lie on a flat exercise bench with the band wrapped around the bar underneath the bench near the floor. Hold both handles of the band in your right hand with your arm parallel to the floor out to your side, palm facing the ceiling. Then, pull your arm upward and across until it is over the center of your chest. Repeat with the left arm.
Decline Cable Bench Press
The decline cable bench press works your lower chest, including the pec minor on the sides. It also works the triceps and front of the shoulder near where the pec minor connects. To perform this exercise, lie on an incline bench with the band wrapped behind the head of the bench. Grab the handles of the band and bend your elbows to 90 degrees. Hold your arms pointing forward with your elbows at chest level and your arms parallel to the floor. Then, press your arms straight forward until the sides of your hands meet in front of you. Because your body is at an incline, your arms are below perpendicular to your torso at a decline angle to emphasize the lower portion of the chest.
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