Resistance bands are an excellent way to increase both the intensity and results of your workout. There are plenty of resistance band types to choose from, including: 

  • Power resistance bands, aka loop bands 
  • Tube resistance bands with handles 
  • Rubber mini bands 
  • Fabric non-slip  
  • Hip circle bands 
  • Light therapy resistance bands 
  • Figure eight bands 

Looking for a resistance band chest workout at home? We have plenty of tips and tricks to help you master them and build your muscles at home. 

1. Chest Workouts 

Resistance Band Fly 

The band fly slightly increases your range of motion which allows for deeper muscle contraction with each rep. To perform the Resistance Band Fly: 

  • Pin the band to a piece of furniture or with a door anchor at hip height. 
  • Stand with your back to the anchor and a handle in each hand. 
  • With your elbows slightly bent, bring your arms across in front of your chest until your wrists cross. 
  • Repeat and alternate which wrist is on top for each rep. 

Resistance Band Push-Up 

When compared with a standard push-up, the resistance band version creates more forceful muscles contractions and increases your tricep's lockout strength. If you want further strength training and range of motion, try placing your hands on a raised surface and performing the motion. To perform a resistance band push-up: 

  • Place the band around your back and hold a handle in each hand. 
  • Perform a standard push-up, using proper form and pausing at the top for added burn. 

Resistance Band Row 

One of the best chest and shoulder workouts with resistance bands, a resistance band row, helps to reinforce back strength and positioning while helping train your shoulder to stabilize during chest workouts. To perform a resistance band row: 

  • Sit on the floor with your legs straight out in front of you and your back straight. 
  • Loop the middle of the band around the bottom soles and hold one end in each hand. 
  • Sit with your chest out, back straight, and your arms almost completely straight out. Engage your shoulder blades. 
  • Squeeze your shoulder blades towards each other, bring your elbows back until your wrists align with your ribs. 
  • Slowly extend your arms back to their original position. 

Banded Floor Press 

The banded floor press isolates your chest and triceps to create minimal stress on your shoulders. It also reinforces back tension and scapular retractions. To perform a banded floor press: 

  • Wrap the band across your upper back and hold a loop in each hand. 
  • Lie down in a sit-up position with your feet planted on the floor. 
  • Press straight up with your arms until your elbows are straight out. 
  • Bring them down slowly. 

While performing this move, focus on contracting your chest, triceps, and back. 

Standing Incline Chest Press 

A standing incline chest press is great to do when you are on vacation or in a place without an anchor point. Doing a standing incline chest press involves: 

  • Placing the center of the band on the floor and standing on it with your left foot. 
  • Step forward with your right foot and lean your torso forward slightly, keeping your back straight.  
  • With one end of the band in each hand, hold your hands near your shoulders. 
  • Ush forward and up about 90-degrees. 
  • Slowly return and repeat. 

Wide Stance Low Crossover 

To perform a wide stance low crossover: 

  • Place the band under both of your feet and spread them wide, holding the handles near your hips. 
  • With a slight bend at the elbow, pull one handle up and across your front until it reaches your chest. 
  • Slowly lower and repeat on the other side. 
  • Engage your abs and pause at the top to really feel the burn. 

2. Tricep Workouts 

Band Pushdown 

To do a band pushdown: 

  • Attach one end of the band to a machine or piece of furniture. 
  • Hold one side with each arm and ensure the band is taut. 
  • Hold your arms at a 90-degree angle. 
  • Pull semi-quickly until your arms are straight. 
  • Slowly return and repeat. 

Tricep Extensions  

Here are the steps to do a tricep extension: 

  • Stand on the center or end of the band, depending on the length and type. Take a forward step with your other foot so the band is behind you. 
  • Holding a handle in each hand, make sure your elbows are right next to your ears and that your palms are facing each other. 
  • Extend the handles up until your arms are straight, avoiding arching your back. 
  • Slowly lower and repeat. 

Overhead Tricep Extension 

To perform an overhead tricep extension: 

  • Anchor your band at the top of the door. Stand with your back to the door and a handle in each hand. 
  • Lean forward on one foot and ensure the backs of your arms are parallel to the floor. 
  • Keeping your elbows a foot apart, push the handles forward until your arms are almost straight. 
  • Slowly go back and repeat. 

Tricep Pull 

Here is how to do a tricep pull: 

  • Hold an end of the band in each hand. Ensure the band is taut, holding it slightly wider than your shoulders. 
  • Ensure your arms are parallel with the floor and bent at the elbow. 
  • Pull the bands away from each other until your arms are straight. 
  • Slowly return and repeat. 

3. Shoulder Workouts 

Reverse Fly 

A reverse fly is done by: 

  • Stand in the middle of the band. 
  • Cross the ends in front of your legs to opposite hands. 
  • Bending forward slightly, pull the band up and out until your hands are chest height or higher. Make sure to draw your shoulder blades together and hold them at the top. 
  • Slowly return and repeat. 

Front Raise 

To perform a front raise: 

  • Stand in the middle of the band and hold onto one end in each hand. 
  • Place your palms on your thighs while still holding the handles. 
  • Raise your hands until they are in line with your shoulders. 
  • Return and repeat the rep as much as necessary. 

Lateral Raise 

Lateral raises are done by:

  • Stand in the middle of the band. 
  • Hold an end in each hand with your palms facing each other. 
  • Raise your arms to slightly above shoulder level. 
  • Pause for a few seconds. 
  • Return and repeat the rep as many times as you need to complete the set. 

Standing Row  

The steps to perform a standing row are as follows: 

  • First, anchor your band to a piece of furniture, holding a handle in each hand. 
  • Keeping your elbows bent and your forearms parallel with the floor, move your arms back to your ribs. 
  • Slowly return and repeat the rep. 

Band Pull-apart  

To perform a band pull-apart: 

  • Hold the band and extend your arms in front of you. 
  • Lengthen your spine and keep your elbows bent. 
  • Pull the band apart while drawing your shoulder blades together. 
  • Hold that position for a few moments before slowly returning and repeating. 
Resistance Band Chest Workout

Safety Measures Before Using Resistance Bands 

While resistance bands are a helpful tool, they can wear over time and become dangerous if not cared for correctly. Some helpful tips for using resistance bands safely include: 

  • Inspect your bands regularly and before every use for signs of wear or damage. 
  • Do not release the band when it is experiencing high tension. 
  • Avoid fast and jerky movements with the band. 
  • Exercise with it slowly at first to test it. 
  • Stretch it to no more than 2.5 times its length. 
  • Avoid place the handles over your feet as they could slip and hurt you. 
  • Do not exercise with an exercise band on uneven ground. 
  • Use proper form throughout to avoid injury. 
  • Keep resistance bands away from children and animals. 
  • Stop immediately if you are hurt or uncomfortable. 
  • Consult with your doctor first before starting a resistance band training regime. 
Resistance Bands In Gym Class

People Also Ask (FAQs)

Is it bad to train chest and shoulders together? 

That depends on your body and the type of training you are doing. We recommend checking with a doctor if you are unsure but keeping proper form and using full movements is usually a good start. 

How many days rest between chest and shoulders? 

This is another thing that depends on a variety of factors, including your body, the training intensity, and other exercises you are doing. We recommend leaving 1-2 days between chest and shoulder workouts, depending on their intensity, to allow your muscles to recover. 

How long does it take to build noticeable muscle? 

It is estimated that you can start to see noticeable muscle within three to twelve weeks. This varies depending on your body, intensity level, and type of training, but it is a good guide. 

How do I store and care for my resistance bands? 
  • Clean them with a damp cloth 
  • Do not use soap or cleaning products on the bands 
  • Keep your bands away from direct sunlight, heat sources, and cold environments 
  • Check the area where the handles connect to the band before every use – this is a weak spot that is prone to tearing. 


If you are looking to up the ante in your training and see better results, consider incorporating resistance bands into your regular routine. With consistency, effort, and proper form, you could increase your muscle definition and improve your strength. 

Last Updated on April 11, 2024

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Andrew White

Andrew White is the co-founder of Garage Gym Pro. As an expert fitness professional (gym building nerd) with over 10 years of industry experience, he enjoys writing about everything there is to do with modern fitness & the newest market innovations for garage gyms. When he isn’t testing out products for his readers, he’s usually out surfing or playing basketball.