A 3-Move Chest Workout You Can Do With a Resistance Band

A 3-Transfer Chest Exercise You Can Do With a Resistance Band

When you consider strengthening your chest, free weights like dumbbells, barbells, and kettlebells most likely come to thoughts. However a cable chest exercise is an effective-yet-underrated technique to smoke your higher half, and could be a welcome addition to your upper-body energy coaching program together with these pec dumbbell exercises or kettlebell circuits you could have already got slotted in.

Cable exercises are nice routines so as to add to the combo as a result of cables hold your muscle tissue underneath fixed stress, versus free weights which give your muscle tissue breaks from stress at sure components of the strikes, ACE-certified private coach Sivan Fagan, proprietor of Robust With Sivan in Baltimore, tells SELF. Cables additionally restrict momentum in your actions, which might translate to better calls for in your muscle tissue, she explains.

However chances are high you don’t have a cable machine arrange at house, that means you’d need to go to the health club to get in an excellent cable chest exercise. That’s the place resistance bands are available: Resistance bands work your muscle tissue very equally to how cables do, and you’ll mimic a cable set-up by fixing the resistance bands to an anchor level. When you do that, you need to use resistance bands to focus on your chest muscle tissue (which embody the 2 pectoral muscle tissue: the larger pec main and smaller pec minor), in addition to your triceps and the entrance of your shoulders, identical to a cable exercise would.

One other plus of resistance bands: They’re moveable and versatile, making them a beneficial device for at-home coaching.

“I make the most of bands many, many instances with my shoppers, particularly as a result of most of my shoppers do not go to a health club anymore,” says Fagan.

What are the advantages of energy coaching your chest?

You employ your chest muscle tissue in a lot of on a regular basis life eventualities: Just about anytime you carry out a pushing movement—for instance, steering a full cart of groceries or heaving a field again onto a shelf—your chest muscle tissue are at work. And the stronger this muscle group is, the simpler and extra environment friendly your day-to-day actions will really feel. Plus, you additionally use your pectoral, shoulder, and triceps muscle tissue in a lot of completely different pushing strikes while you energy prepare, like push-ups, chest presses, and overhead presses. (That’s why many full chest exercises usually embody triceps and shoulder workout routines too, since these muscle tissue help in lots of chest-centric workout routines.)

On the whole, it’s necessary to have stability between these pushing muscle tissue and your pulling muscle tissue (your again and biceps), as this may contribute to good posture and shoulder well being, says Fagan. And incorporating a cable chest exercise into your routine—whether or not it’s a circuit-style higher chest cable exercise, a cable routine paired with push-ups for decrease chest, or a collection of traditional cable strikes just like the cable crossover—may be one technique to present your frontside higher physique muscle tissue the love they deserve. Simply just remember to’re equally targeted on these posterior pulling muscle tissue on the opposite days you’re employed out!

How are you going to get in an excellent cable chest exercise at house with resistance bands?

Like we talked about, you do not want an precise cable to reap the advantages of a cable exercise—you’ll be able to merely affix a resistance band to an anchor level at house and obtain related outcomes. Resistance bands work equally to cables as a result of they assist hold your muscle tissue underneath fixed stress and cut back momentum in your actions. Within the beneath chest exercise that Fagan created for SELF, we present precisely how you are able to do traditional cable strikes with a resistance band as a substitute.

Earlier than we get into the at-home chest exercise particulars, there are just a few basic suggestions you ought to be conscious of with a purpose to take advantage of your resistance band chest exercise. First, be sure to at all times really feel stress within the band; this ensures your muscle tissue are getting challenged to the max. Second, give attention to good kind, says Fagan. In comparison with a health club exercise, the place machines can considerably show you how to get into correct positioning, there’s extra room for error with resistance band-only strikes, so pay shut consideration to your kind and ensure it’s on level.

Lastly, don’t fret an excessive amount of concerning the peak of the anchor level, whether or not it’s above, beneath, or precisely in step with your physique, explains Fagan. For any particular transfer, you’ll nonetheless work the identical muscle teams irrespective of the peak of the anchor; it’s simply there will likely be slight variations through which muscle fibers are focused, explains Fagan. For example, a excessive anchor level for chest flies (just like a excessive cable fly) will goal the higher fibers of the pec main, whereas a low anchor level will goal the decrease fibers of the pec main. These variations are small, and what’s most necessary is that you just discover an anchor level that’s sturdy and safe. (Right here’s extra data on establishing an anchor level.)

Now, onto the particular exercise. Fagan suggests doing this three-move routine–which targets your whole chest muscle tissue, in addition to your shoulders, triceps, and core—twice per week. You’ll start with an AMRAP set, the place you’ll problem your chest muscle tissue with as many reps as attainable with the push-up, after which go right into a banded superset to hone in even additional in your chest whereas giving your triceps some consideration, too. You are able to do this routine as a finisher after one other energy exercise, like one which targets your legs or again, for example. Or, you’ll be able to carry out it earlier than or after cardio.

Nevertheless you fit this exercise into your routine, make sure that to warm-up first. (This can be a nice upper-body warm-up you’ll be able to strive, whether or not you’re making ready for this cable chest exercise or a total-body energy exercise.) Then, when you begin the routine, make sure that to give attention to kind and good mind-muscle connection. Should you don’t really feel your muscle tissue working as you carry out reps, gently faucet them; this can assist activate them, Fagan explains.

Prepared to significantly strengthen your higher physique at house with resistance bands? Maintain scrolling for an incredible, three-move routine that you just’ll wish to add to your arsenal of excellent chest exercises.

The Exercise

What you want: A resistance band. The suitable stage of resistance will rely in your health stage and different elements, however as a basic leaping off level, Fagan suggests beginning with a medium energy band. (Right here’s extra on how to decide on the perfect resistance bands—and a few nice choices to strive.)

Workout routines


  • Push-up


  • Chest fly
  • Triceps extension


  • Begin with the AMRAP set, which stands for “as many reps as attainable.” Do as many push-ups as you’ll be able to with good kind. Relaxation 1-2 minutes, then repeat. Full 3 rounds whole.
  • Then transfer onto the superset. Do every transfer for 10-15 reps with out resting in between strikes. Relaxation for 1 minute, then repeat. Full 2 rounds whole.

Demoing the strikes beneath are Francine Delgado-Lugo (GIF 1), cofounder of FORM Health Brooklyn; Rosimer Suarez (GIF 2), a particular schooling trainer from New York Metropolis; and Nicole Figueroa, a NASM-certified private coach and on-line health coach.

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