Thera-Band Pec Exercises

Thera-Bands are useful when you are traveling and want to maintain your fitness routine. Or, if your workout space is your bedroom, living room or virtually any other room, a Thera-Band enables you to complete chest exercises other than pushups. If you are recovering from a pectoral injury, these bands are popular for strengthening injured those muscles, among others.

Considerations

Thera-Bands are sold as flat bands without handles or round bands with handles. Pectoral exercises are best done using the round bands with a handle on each end. Additionally, you need an anchor for your band which may be around the bottom of an immovable object such as the post of an exercise machine or a stair rail post. Some Thera-Bands come with a door anchor that you can slide through the hinge and then close the door to secure the band in place. It is more practical to purchase a Thera-Band with the door anchor so you can use your band for chest exercises anywhere there is a door.

Chest Press

The chest press exercise is performed with the Thera-Band at the level of your shoulders, focusing on the main bulk of your pec muscles at the center of your chest. Perform this exercise by grabbing a handle in each hand with your back facing the anchor point. Then, step forward into a slight lunge position, holding your arms straight in front of you with your palms down. Bend your elbows to open up your chest and shoulders, drawing your hands closer to the corresponding shoulder. Contract your pectoral muscles to push your arms straight out in front of you for one rep. Step forward a few inches if you need more resistance. Repeat for three sets of 15 repetitions.

Chest Fly

A chest fly looks as if you are opening and closing your arms to hug someone. Chest flies focus on the pectoral muscles as they cross your shoulder joints. Hold a handle in each hand with your back facing the anchor point, and step into a slight lunge position. Straighten your arms in front of you with your palms facing each other. Open your arms until you feel a stretch in your shoulders, bending your elbows as you draw them behind you. Then, contract your pectoral muscles to close your arms, straightening your elbows as you bring your palms close together. Step forward a few inches if you need more resistance. Repeat for three sets of 15 repetitions.

Hyght Fly

A hyght fly engages your pectoral muscles from a lower angle. The band is anchored under the lowest hinge of the door. Grab a handle in each hand with your back facing the anchor point. Then, step forward into a slight lunge position with your arms straightened along the side of your body. Step a few inches forward such that the bands are pulling your arms slightly behind you. Contract your pectoral muscles to draw your palms forward and upward, no higher than the level of your waist; your arms should be fairly straight throughout the movement with only a slight bend in your elbow. Squeeze your pectoral muscles together tightly, and then slowly return your arms to the start position. Repeat for three sets of 15 repetitions.