Build a Big Chest with Bands (NO WEIGHTS!)

Introduction

This tutorial will guide you through effective resistance band exercises to build a bigger chest without any weights. Ideal for those working out at home or during gym closures, these exercises will help you achieve your fitness goals using just one or two sets of resistance bands.

Step 1: Perform the Banded Saw

• Setup: Secure a resistance band at a low point.
• Positioning: Stand with the band in one hand, elbow locked at 90 degrees.
• Execution:
  • Drive your arm across your body, focusing on adduction.
  • Ensure full contraction of the chest at the end of each rep.
• Repetitions: Work both sides and aim to complete sets until failure for optimal overload.

Step 2: Execute the Crossover Pushup

• Setup: Hold a resistance band in one hand, anchoring it securely.
• Positioning: Get into a standard pushup position.
• Execution:
  • Lower yourself down like a regular pushup.
  • As you push up, reach the band across your body, stretching it to increase tension on the chest.
• Repetitions: Alternate reps with each arm to ensure balanced development.

Step 3: Incorporate the Banded Pushup

• Setup: Wrap the band around your back and secure it under your hands.
• Execution:
  • Perform pushups against the resistance of the band.
  • Focus on speed; explosive reps will engage type 2 muscle fibers effectively.

Step 4: Perform the Standing Band Press

• Setup: Stand on the band with feet shoulder-width apart.
• Positioning: Hold the ends of the band at your shoulders.
• Execution:
  • Flare your elbows out to engage the chest fully.
  • Press your hands forward and cross them in front of your chest, creating resistance.

Step 5: Target the Upper Chest with the Upper Chest Pullover

• Setup: Anchor the band above head height.
• Positioning: Hold the band overhead with both hands.
• Execution:
  • Pull the band down towards your waistline while squeezing the backs of your hands together.
• Focus: This targets the upper part of the pectoral muscles.

Step 6: Try the Prone Punch Outs

• Setup: Lay face down on the floor with a band secured underneath you.
• Execution:
  • With a band in each hand, simulate an incline press by punching your hands forward.
• Tip: Use heavier bands to increase resistance for greater muscle engagement.

Step 7: Perform Dips with Resistance Bands

• Setup: Use a sturdy surface for dips and anchor the band appropriately.
• Execution:
  • Perform dips using the band for assistance if needed or resistance by placing it under your feet.
• Adjust: Modify the band tension based on your strength level.

Step 8: Complete the Cavaliere Crossover

• Setup: Anchor the band at a low point.
• Positioning: Stand with the band in each hand.
• Execution:
  • Pull the bands across your body, focusing on contracting your chest as you bring your hands together.

Conclusion

By integrating these resistance band exercises into your routine, you can effectively build a bigger chest without weights. Remember to focus on technique and speed to maximize muscle engagement. For continued progress, consider varying resistance levels and increasing repetitions as you grow stronger. Happy training!