Resistance Band Exercises For The Pectoral Muscles

Resistance bands provide an excellent way to define and strengthen the pectoral muscles. The increased resistance provided by the bands increases the work required of your muscles throughout the movement. Rather than creating bulk, repetitions of resistance band chest exercises provide definition to the pectoral muscles in both men and women.

Pectoral Muscles

The pectoralis major and the pectoralis minor are the two parts of the pectoral muscles that are worked when you use resistance bands to do exercises like the chest press and the bench press. A thick muscle that is shaped like a fan, the pectoralis major makes up the bulk of the chest in a man and lies beneath the breast in a woman. It is moved by the medial and lateral pectoral nerves. Underneath the pectoralis major lies a thin muscle called the pectoralis minor, which is also moved by the medial pectoral nerve.

Chest Press

Performing the chest press while using resistance bands is much like performing a chest press with a weight machine. Start by looping the band around a sturdy, stationary object, and stand with your back to it, holding one handle in each hand keeping the band underneath each arm. Turn your palms to face each other and extend your arms in front of you slowly so that your arms are parallel to the floor, pause and then return slowly to start.

Incline Chest Press

The incline chest press is similar to the regular chest press described above, but the arms move away from the body at an incline rather than straight out. Set up the exercise in the same way by looping the band around an immovable object and holding a handle in each hand, with the band underneath your arms. Instead of holding your palms facing each other, extend your arms out by your sides with your forearms in front of you. Next, push your arms up at an angle until your hands are level with your nose. Don’t lock out your elbows at the end; instead, pause and return to start.

Arm Press

The arm press is done while lying down, much like you would perform the same exercise with a dumbbell. Find a sturdy object like a heavy table. Lift the leg and secure the middle of the band underneath it; make sure it doesn’t shift when you pull on it. Next, lie down and hold the handles of the band above your head, then pull them up and forward just as you would do with a dumbbell.

Caution

Make sure to use a resistance band that is right for you. Beginners should choose one with more elasticity, while novices should choose one that provides more resistance. Make sure to set up each exercise carefully and perform each movement slowly from start to finish. Perform a number of repetitions per exercise that will fatigue rather than overwork the muscle.