Exercising the muscles of your chest often involves movements designed to push your arms in front of your body against resistance. One way to add resistance that gets progressively harder over time is to use an elastic band, such as the well-known Theraband. These elastic bands come in a variety of colors that denote the resistance they provide, so choose a band that gives you a good workout but is not so hard to stretch that you could strain or injure yourself.
Resistance Band Push-Up
This exercise combines the resistance of your body weight with the added resistance of the Theraband to increase the effectiveness of the movement. Begin in a pushup position with the ends of the band held in each hand and the center across your upper back at shoulder level. Straighten your arms to lift your body off the floor and stretch the band. Bend both arms at the same time to lower your chest toward the floor. Stop this movement when your chest is about an inch off the floor. Pause in this position for a second or two, then straighten both arms to return to the starting position. Repeat.
Standing Chest Press
Loop the center of the Theraband around a sturdy object at about chest height. Stand with your back facing the object and hold one end of the band in each hand. Lift your arms to about chest height and bend both elbows until your knuckles are about even with your shoulders. Push forward with both arms and straighten your elbows against the resistance of the Theraband. Continue straightening your arms until they are completely straight. Use a slow and controlled motion to return to the starting position, then repeat.
Pec Fly
Attach the center of the Theraband to a sturdy object behind your body at about chest height. Hold one end of the band in each hand and bring your arms out to your sides with your elbows nearly straight and your hands at about shoulder height. Keep your elbows nearly straight and bring both arms forward at the same time until they touch in front of your chest. Use a slow and controlled motion to return to the starting position, and then repeat.
Lying Pullover
Attach the band's center to a sturdy object near the floor and lie with your head facing the resistance band. Hold the ends of the Theraband in your hands with your arms extended over your head. Keep your arms nearly straight and bring them down and over your head toward your waist. Hold this position for a few seconds, and use a slow and controlled motion to return to the starting position. Repeat.
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