Resistance Band Chest Workout for Beginners
A resistance band chest workout for beginners that you can do anywhere with a set of resistance bands. 5 exercises, about 31 minutes, targeting chest.
| Level | Beginner |
| Equipment | Resistance Band |
| Time | About 31 minutes |
| Muscles | Chest |
The workout
| Exercise | Sets / reps |
|---|---|
| 1. Cross Over - With Bands | 3 × 10 |
| 2. Bench Press - With Bands | 3 × 10 |
| 3. Pushups | 3 × 10 |
| 4. Incline Push-Up | 3 × 10 |
| 5. Push-Up Wide | 3 × 10 |
See each exercise
How to do this workout
- Warm up for 5 minutes: brisk walk or easy cardio, then one light set of the first exercise.
- Do the exercises in order. Finish all sets of one before moving on.
- Use a weight you could lift for 2–3 more reps than written. Rest 60–90 seconds between sets.
- Do this workout 1–2 times a week, with at least one rest day before training the same muscles again.
How to progress
When you can do every set with good form at the top of the rep range, add one rep per set the next week, or a small amount of weight (1–2.5 kg). Progress slowly — consistent small jumps beat big ones. For fat loss, pair this with a small calorie deficit and around 1.6–2 g of protein per kg of body weight.
Exercise notes
1. Cross Over - With Bands
Secure an exercise band around a stationary post. While facing away from the post, grab the handles on both ends of the band and step forward enough to create tension on the band.
2. Bench Press - With Bands
Using a flat bench secure a band under the leg of the bench that is nearest to your head. Once the band is secure, grab it by both handles and lie down on the bench.
3. Pushups
Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length. Next, lower yourself downward until your chest almost touches the floor as you inhale.
4. Incline Push-Up
Stand facing bench or sturdy elevated platform. Place hands on edge of bench or platform, slightly wider than shoulder width. Position forefoot back from bench or platform with arms and body straight. Arms should be perpendicular to body. Keeping body straight, lower chest to edge of box or platform by bending arms.
5. Push-Up Wide
With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position. To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
Weekly plans that use this workout
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Gear for this workout
Resistance bands setCheap, light and perfect for home workouts and warm-ups.See it on Amazon →
Tube bands with handlesGym-like cable exercises at home.See it on Amazon →Stop if anything hurts (sharp pain is different from muscle burn). If you have an injury or health condition, check with your GP or a physio first.