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Resistance Band Chest Exercises

by
author image Andrea Cespedes
Andrea Cespedes is a professionally trained chef who has focused studies in nutrition. With more than 20 years of experience in the fitness industry, she coaches cycling and running and teaches Pilates and yoga. She is an American Council on Exercise-certified personal trainer, RYT-200 and has degrees from Princeton and Columbia University.
Resistance Band Chest Exercises
An older man is training with resistance bands in a chain. Photo Credit Gewitterkind/iStock/Getty Images

Portable resistance bands -- latex tubes or strips that stretch much like a rubber band -- offer a convenient way to train almost every muscle, including the chest. Most brands are color-coded to indicate the amount of resistance. For each exercise, work up to at least one set of 12 to 15 repetitions using a band of sufficient resistance to make the final few repetitions very hard to complete with proper form. Once you can easily perform an exercise at a specific resistance, move on to a stiffer band.

Chest Presses

To perform a standing chest press, wrap a resistance band around an immoveable object, such as a bed post or a porch post. Hold one end of the band in each hand and face away from the anchor. Walk out until you feel slight resistance in the band. Position your hands just ahead of your chest -- elbows in line with your trunk. Fully extend both arms simultaneously and return to the starting position for one complete repetition.

Alternatively, stand on the band with one foot and step forward with the other. Raise your arms to shoulder height.

For a third option, lie down with the band under your back. Choke up on the band and extend your arms straight up.

When doing push-ups, wrap a resistance band around your upper back and hold one end in each hand as you assume the starting position. Lower your body, then raise it.

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